Food guide

Oat Bran

The fibre-rich outer layer of the oat, concentrated in beta-glucan compared with rolled oats.

Whole GrainsFibre-RichPlant-Based

Oat Bran, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of oat bran, dry for fair comparison. Typical serving: 20 g dry — 49 kcal per 20 g serving.

Nutrition information for Oat Bran
Nutrient	Per 100 g	Per serving (20 g)	Per 100 kcal
Energy	245 kcal	49 kcal	100 kcal
Protein	17.5 g	3.5 g	7.1 g
Carbohydrate	66 g	13.2 g	26.9 g
Fat	7 g	1.4 g	2.9 g
Fibre	15.5 g	3.1 g	6.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of oat bran, with a typical serving and FDA Daily Value for adults.

Micronutrients for Oat Bran
Nutrient	Per 100 g	Per serving (20 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1 mg	0.2 mg	7%
Vitamin K	3.2 µg	0.64 µg	3%
Thiamin	1.2 mg	0.24 mg	100%
Riboflavin	0.22 mg	0.044 mg	17%
Niacin	0.93 mg	0.19 mg	6%
Vitamin B6	0.17 mg	0.034 mg	10%
Folate	52 µg	10.4 µg	13%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	1.5 mg	0.3 mg	30%
Choline	32.2 mg	6.4 mg	6%
Minerals
Calcium	58 mg	11.6 mg	4%
Iron	5.4 mg	1.1 mg	30%
Magnesium	235 mg	47 mg	56%
Phosphorus	734 mg	147 mg	59%
Potassium	566 mg	113 mg	12%
Sodium	4 mg	0.8 mg	<1%
Zinc	3.1 mg	0.62 mg	28%
Selenium	45.2 µg	9 µg	82%
Copper	0.4 mg	0.08 mg	44%
Manganese	5.6 mg	1.1 mg	243%

Source: USDA FoodData Central — Oat bran, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat oat bran?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
The fibre-rich outer layer of the oat, concentrated in beta-glucan compared with rolled oats.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Yogurt, Milk, Berries.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.