Oat bran, raw
FDC ID: 168872
At a glance
Oat bran, raw is a calorie-dense food in the Cereal Grains and Pasta category, providing 246 kcal per 100g. Each 100g supplies 17.3g of protein, 7.0g of fat, 66.2g of carbohydrates. It is an especially good source of manganese (245% of the Daily Value), thiamin (98% of the Daily Value), selenium (82% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
246
kcal
Protein
17.3
g
Total Fat
7.0
g
Total Carbohydrate
66.2
g
Dietary Fiber
15.4
g
Nutrition profile of Oat bran, raw
Oat bran, raw provides about 246 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, carbohydrate-dense.
Key nutrients and what they do
- Manganese 245%supports bone formation and enzymes in carbohydrate/fat metabolism
- Thiamin 98%helps convert carbohydrates into energy and supports nerve function
- Selenium 82%is part of antioxidant enzymes that protect cells from oxidation
- Phosphorus 59%builds bones and teeth and supports energy storage and use
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people on carb-heavy diets or who tire easily
- ✓people focused on energy metabolism and muscle condition
- ✓people concerned about digestion or blood-sugar balance
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 246 kcal | 70 kcal |
| Protein | 17.3 g | 4.9 g |
| Fat | 7.0 g | 2.0 g |
| Carbs | 66.2 g | 18.8 g |
| Fiber | 15.4 g | 4.4 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 246 kcal | 12.3% | |
| Water | 6.55 g | — | |
| Protein | 17.30 g | 34.6% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 7.03 g | 9.0% | |
| Total Carbohydrate | 66.22 g | 24.1% | |
| Dietary Fiber | 15.40 g | 55.0% | |
| Sodium | 4 mg | 0.2% | |
| Potassium | 566 mg | 12.0% | |
| Calcium | 58 mg | 4.5% | |
| Magnesium | 235 mg | 56.0% | |
| Phosphorus | 734 mg | 58.7% | |
| Iron | 5.41 mg | 30.1% | |
| Zinc | 3.11 mg | 28.3% | |
| Copper | 0.40 mg | 44.8% | |
| Manganese | 5.63 mg | 244.8% | |
| Selenium | 45.20 μg | 82.2% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 1.01 mg | 6.7% | |
| Thiamin | 1.17 mg | 97.5% | |
| Riboflavin | 0.22 mg | 16.9% | |
| Niacin | 0.93 mg | 5.8% | |
| Vitamin B6 | 0.17 mg | 9.7% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 52 μg | 13.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 3.20 mg | 3.6% |
Frequently Asked Questions
How many calories are in Oat bran, raw per 100g?
Oat bran, raw has 246 kcal (calories) per 100g.
What are the macros in Oat bran, raw?
Per 100g, Oat bran, raw provides 17.3g protein, 7.0g fat, 66.2g carbohydrates.
Is Oat bran, raw high in protein?
Yes — Oat bran, raw provides 17.3g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Oat bran, raw provide?
Per 100g, Oat bran, raw is a notable source of Manganese (about 245% of the Daily Value), Thiamin (about 98% of the Daily Value), Selenium (about 82% of the Daily Value).
What is the source of this nutrition data for Oat bran, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)