Oat bran, cooked
FDC ID: 168873
At a glance
Oat bran, cooked is a low-calorie food in the Cereal Grains and Pasta category, providing 40 kcal per 100g. Each 100g supplies 3.2g of protein, 0.9g of fat, 11.4g of carbohydrates. It is an especially good source of manganese (42% of the Daily Value), selenium (14% of the Daily Value), thiamin (13% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
40
kcal
Protein
3.2
g
Total Fat
0.9
g
Total Carbohydrate
11.4
g
Dietary Fiber
2.6
g
Nutrition profile of Oat bran, cooked
Oat bran, cooked provides about 40 kcal per 100g, a low energy density.
Key nutrients and what they do
- Manganese 42%supports bone formation and enzymes in carbohydrate/fat metabolism
- Selenium 14%is part of antioxidant enzymes that protect cells from oxidation
- Thiamin 13%helps convert carbohydrates into energy and supports nerve function
- Magnesium 10%supports hundreds of enzyme reactions, energy metabolism and muscle function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
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 | 40 kcal | 11 kcal |
| Protein | 3.2 g | 0.9 g |
| Fat | 0.9 g | 0.2 g |
| Carbs | 11.4 g | 3.2 g |
| Fiber | 2.6 g | 0.7 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 | 40 kcal | 2.0% | |
| Water | 84 g | — | |
| Protein | 3.21 g | 6.4% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.86 g | 1.1% | |
| Total Carbohydrate | 11.44 g | 4.2% | |
| Dietary Fiber | 2.60 g | 9.3% | |
| Sodium | 1 mg | 0.0% | |
| Potassium | 92 mg | 2.0% | |
| Calcium | 10 mg | 0.8% | |
| Magnesium | 40 mg | 9.5% | |
| Phosphorus | 119 mg | 9.5% | |
| Iron | 0.88 mg | 4.9% | |
| Zinc | 0.53 mg | 4.8% | |
| Copper | 0.07 mg | 7.3% | |
| Manganese | 0.96 mg | 41.9% | |
| Selenium | 7.70 μg | 14.0% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.16 mg | 13.3% | |
| Riboflavin | 0.03 mg | 2.6% | |
| Niacin | 0.14 mg | 0.9% | |
| Vitamin B6 | 0.03 mg | 1.5% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 6 μg | 1.5% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Oat bran, cooked have?
Oat bran, cooked has 40 kcal (calories) per 100g.
How much protein, fat, and carbs are in Oat bran, cooked?
Per 100g, Oat bran, cooked provides 3.2g protein, 0.9g fat, 11.4g carbohydrates.
What nutrients is Oat bran, cooked high in?
Per 100g, Oat bran, cooked is a notable source of Manganese (about 42% of the Daily Value), Selenium (about 14% of the Daily Value), Thiamin (about 13% of the Daily Value).
Is Oat bran, cooked low in calories?
Yes — Oat bran, cooked has 40 kcal per 100g, while still providing Manganese (about 42% of the Daily Value).
What is the source of this nutrition data for Oat bran, cooked?
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)