Oat Bran
Good nutritional profile
Oat bran, values for the raw, uncooked bran.
Oat bran is the outer layer of the oat kernel, cooked as a hot cereal or stirred into yogurt, smoothies and baking. A 40 g portion gives about 145 kcal, 7 g of protein and 6 g of fiber, rich in soluble beta-glucan, and is very high in manganese, with useful thiamin, selenium, phosphorus and magnesium. Log the dry weight: cooked as porridge, oat bran swells to about six times its weight.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 17.3g | 30.9% |
| Fat | 7g | 10.0% |
| Carbs | 66.2g | 22.1% |
| Simple Sugars | 23.17g | Estimate |
| Complex Carbs | 27.63g | Estimate |
| Fiber | 15.4g | 61.6% |
| Water | 7g | 0.3% |
| Calories | 367 | 16.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.33 | g | 6.7% |
| Monounsaturated | 2.38 | g | 9.5% |
| Polyunsaturated | 2.77 | g | 21.3% |
| Omega-3 | 0.831 | g | Estimate |
| Omega-6 | 1.939 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 1.01 | mg |
| Selenium | 45.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 1.17 | mg | 97.5% |
| vitamin B2 | 0.22 | mg | 16.9% |
| vitamin B3 | 0.93 | mg | 5.8% |
| vitamin B6 | 0.165 | mg | 9.7% |
| vitamin B9 | 52 | mcg | 13.0% |
| vitamin E | 1.01 | mg | 6.7% |
| vitamin K | 3.2 | mcg | 2.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 58 | mg | 5.8% |
| iron | 5.41 | mg | 30.1% |
| magnesium | 235 | mg | 58.8% |
| phosphorus | 734 | mg | 104.9% |
| potassium | 566 | mg | 21.8% |
| sodium | 4 | mg | 0.2% |
| zinc | 3.11 | mg | 28.3% |
| copper | 0.403 | mg | 44.8% |
| manganese | 5.63 | mg | 244.8% |
| selenium | 45.2 | mcg | 82.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 410 | mg | 58.6% | 96% |
| Isoleucine | 668 | mg | 47.7% | 84% |
| Leucine | 1374 | mg | 50.3% | 85% |
| Lysine limiting | 760 | mg | 36.2% | 59% |
| Methionine | 911 | mg | 86.8% | 149% |
| Phenylalanine | 1576 | mg | 90.1% | 144% |
| Threonine | 502 | mg | 47.8% | 75% |
| Tryptophan | 335 | mg | 119.6% | 191% |
| Valine | 964 | mg | 53.0% | 91% |
Compare with other products
Values per 100 g
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