Oat · Avena sativa

Oat bran, cooked

Nutrition facts per 100 g · edible portion

Serving size

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7 forms & preparations

Oat bran, cooked Oat bran, raw Oat flour, partially debranned Oats Oats, whole grain, rolled, old fashioned Oats, whole grain, steel cut Oil, oat

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Oat bran, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

40 kcal Calories

3.2 g Protein

11.4 g Carbs

0.9 g Fat

Very good nutrient density 47/100

How many beneficial nutrients Oat bran, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Oat bran, cooked come from — the split across carbs, fat & protein.

40 kcal / serving

69% from carbs

Carbs 69%

11.4 g per serving
Fat 12%

0.9 g per serving
Protein 19%

3.2 g per serving

What Oat bran, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese42% Selenium14% Thiamin (B1)13% Magnesium10% Phosphorus10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	11.4 g	4%
Dietary Fiber	2.6 g	9%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.9 g	1%
Saturated Fat	0.2 g	1%
Monounsaturated Fat	0.3 g	—
Polyunsaturated Fat	0.3 g	—
Omega-3 Fatty Acids	15.0 mg	—
Omega-6 Fatty Acids	324.0 mg	—
Lauric Acid	3.0 mg	—
Myristic Acid	2.0 mg	—
Palmitic Acid	138.0 mg	—
Stearic Acid	9.0 mg	—
Palmitoleic Acid	2.0 mg	—
Oleic Acid	290.0 mg	—
Linoleic Acid	324.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.2 g	6%
Histidine	70.0 mg	—
Isoleucine	114.0 mg	—
Leucine	235.0 mg	—
Lysine	130.0 mg	—
Methionine	57.0 mg	—
Phenylalanine	155.0 mg	—
Threonine	86.0 mg	—
Tryptophan	57.0 mg	—
Valine	165.0 mg	—
Alanine	149.0 mg	—
Arginine	219.0 mg	—
Aspartic Acid	270.0 mg	—
Cystine	99.0 mg	—
Glutamic Acid	642.0 mg	—
Glycine	162.0 mg	—
Proline	168.0 mg	—
Serine	152.0 mg	—
Tyrosine	114.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.2 mg	13%
Riboflavin (B2)	0.0 mg	3%
Niacin (B3)	0.1 mg	1%
Vitamin B6	0.0 mg	1%
Folate (B9)	6.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%

Minerals	Amount	% DV
Calcium	10.0 mg	1%
Iron	0.9 mg	5%
Magnesium	40.0 mg	10%
Phosphorus	119.0 mg	10%
Potassium	92.0 mg	2%
Sodium	1.0 mg	0%
Zinc	0.5 mg	5%
Copper	0.1 mg	7%
Manganese	1.0 mg	42%
Selenium	7.7 mcg	14%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.5 g	—

About Oat bran, cooked

Oats (Avena sativa) are a hearty whole-grain cereal best known as the base for oatmeal and a beloved breakfast around the world. The harvested groats are processed into a range of products: chewy steel-cut (Irish) oats, rolled old-fashioned oats for cookies and granola, thinner quick oats for fast cooking, and instant oats, along with oat flour and oat bran. Oats stand out nutritionally for their soluble fiber, especially beta-glucan, which is widely studied for its role in supporting healthy cholesterol and steadier blood sugar; they also deliver plant protein, complex carbohydrates, and minerals like manganese, phosphorus, and iron, which is why a bowl is so filling and satisfying.

Naturally wholesome, oats turn up in muesli and overnight oats, baked into cookies, breads, and flapjacks, blended into smoothies, simmered into porridge, and even used to make creamy oat milk. Although oats are gluten-free by nature, they are often grown and milled alongside wheat, so anyone avoiding gluten should look for batches certified free of cross-contamination. Store oats in an airtight container in a cool, dry pantry, and refrigerate oat flour or bran to keep their oils from going rancid.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Oat bran, cooked?

There are 40 calories in 100 g of Oat bran, cooked, or about 88 calories in 1 cup (219 g).

How much protein is in Oat bran, cooked?

Oat bran, cooked contains 3.2 g of protein per 100 g.

How many carbs are in Oat bran, cooked?

Oat bran, cooked has 11.4 g of carbohydrates per 100 g.

How much fat is in Oat bran, cooked?

Oat bran, cooked provides 0.9 g of total fat per 100 g.

What is Oat bran, cooked a good source of?

Oat bran, cooked is an excellent source of Manganese (42% DV) and a good source of Selenium, Thiamin (B1), Magnesium and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.