Grains And Cereals • Deep Nutrition Analytics
Oat bran, raw
As a recognized grains and cereals, Oat bran, raw delivers 246 calories per 100g, with energy primarily anchored by carbohydrates (66.2g) to support daily activity. Standing out in micronutrient concentration, it provides 245% of your daily value for Manganese (5.63 mg) in a standard 100g portion. Despite a higher energy concentration (2.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 17.3 g
- Carbohydrates
- 66.2 g
- Fat
- 7 g
- Fiber
- 15.4 g
Carbohydrate Quality & Sustained Energy
Oat bran, raw delivers 66.2g of carbohydrates balanced with 15.4g of fiber, yielding 50.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1030 kJ |
| Total lipid (fat) | 7 g |
| Carbohydrate, by difference | 66.2 g |
| Energy | 246 kcal |
| Protein | 17.3 g |
| Fiber, total dietary | 15.4 g |
| Total Sugars | 1.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 5.6 mg |
| Selenium | 45.2 µg |
| Phosphorus | 734 mg |
| Magnesium | 235 mg |
| Copper | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 3.2 µg |
| Vitamin E (alpha-tocopherol) | 1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 58 mg |
| Potassium, K | 566 mg |
| Zinc, Zn | 3.1 mg |
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 235 mg |
| Phosphorus, P | 734 mg |
| Sodium, Na | 4 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 5.6 mg |
| Selenium, Se | 45.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 52 µg |
| Folate, DFE | 52 µg |
| Choline, total | 32.2 mg |
| Water | 6.5 g |
| Niacin | 0.9 mg |
| Pantothenic acid | 1.5 mg |
| Isoleucine | 0.7 g |
| Leucine | 1.4 g |
| Lysine | 0.8 g |
| Cystine | 0.6 g |
| Valine | 1 g |
| Arginine | 1.3 g |
| Histidine | 0.4 g |
| Aspartic acid | 1.6 g |
| Serine | 0.9 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 2.4 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 2.4 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| Ash | 2.9 g |
| Tryptophan | 0.3 g |
| Threonine | 0.5 g |
| Methionine | 0.3 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.7 g |
| Alanine | 0.9 g |
| Glutamic acid | 3.8 g |
| Glycine | 0.9 g |
| Proline | 1 g |
| Thiamin | 1.2 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 52 µg |
| Fatty acids, total saturated | 1.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Tocopherol, delta | 0.1 mg |
| Lutein + zeaxanthin | 180 µg |
| Tocopherol, beta | 0.1 mg |
| Tocotrienol, alpha | 2.2 mg |
| Tocotrienol, beta | 0.1 mg |
| Betaine | 19.6 mg |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 566 mg of dietary potassium (12% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.4 mg of dietary iron (30% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup94 g
Compare Oat bran, raw with Category Peers
Oat bran, raw vs Bread, reduced-calorie, oat bran, toasted
Compared to Bread, reduced-calorie, oat bran, toasted, Oat bran, raw has 8% more fiber and 3% higher calories per 100g.
Oat bran, raw vs Bread, pumpernickel
Compared to Bread, pumpernickel, Oat bran, raw has 137% more fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Oat bran, raw?
A standard 100-gram serving of Oat bran, raw contains 246 calories (1029 kJ), alongside 17.3g of protein, 66.2g of carbohydrates, and 7g of fat.
In common serving sizes:- 94g (cup): ~231 kcal
Is Oat bran, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 50.8g of net carbs per 100g (66.2g total carbs minus 15.4g fiber), consuming Oat bran, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Oat bran, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Oat bran, raw are:
- Manganese: 5.63 mg (245% of your daily value)
- Selenium: 45.2 µg (82% of your daily value)
- Phosphorus: 734 mg (59% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168872).