Calories in oat bran
A typical serving of oat bran provides about 98 calories. Here are the full macros and nutrition facts.
Per serving · 1/2 cup (40 g)
Calories
98kcal
Protein
6.9g
Carbs
26.5g
Fat
2.8g
Per 100 g
| Calories | 246 kcal |
| Protein | 17.3 g |
| Carbs | 66.2 g |
| Fat | 7 g |
| Saturated fat | 1.3 g |
| Fiber | 15.4 g |
| Sugars | 1.5 g |
| Sodium | 4 mg |
Data based on Open Food Facts and public nutrition databases.
The outer layer of the oat grain. It is extraordinarily rich in soluble fiber and ideal for breakfast.
Nutritional benefits
- Helps lower LDL cholesterol
- Very high fiber content for satiety
- Excellent for regulating blood sugar
How to prepare it
- 1.Cook with milk or water like a porridge
- 2.Add to smoothies to increase fiber
- 3.Use as a substitute for breadcrumbs
Lighter alternatives
Wheat bran
More insoluble fiber for intestinal transit
Chia seeds
Similar water absorption capacity
Rolled oats
Whole texture and less processed
Healthy tip
Ensure you drink plenty of water when consuming bran due to its high fiber concentration.
Frequently asked questions
Is it the same as regular oats?
No, it is only the outer shell, making it much higher in fiber.
Does it help with weight loss?
Yes, its high fiber content increases the feeling of fullness.
How to eat it if I don't like the texture?
You can integrate it into bread dough, muffins, or yogurt.