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Wheat

Wheat · Triticum

Wheat bran, crude

Nutrition facts per 100 g · edible portion

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27 forms & preparations
Oil, wheat germ Wheat bran, crude Wheat flour, white (industrial), 10% protein, bleached, enriched Wheat flour, white (industrial), 10% protein, bleached, unenriched Wheat flour, white (industrial), 10% protein, unbleached, enriched Wheat flour, white (industrial), 11.5% protein, bleached, enriched Wheat flour, white (industrial), 11.5% protein, bleached, unenriched Wheat flour, white (industrial), 11.5% protein, unbleached, enriched Wheat flour, white (industrial), 13% protein, bleached, enriched Wheat flour, white (industrial), 13% protein, bleached, unenriched Wheat flour, white (industrial), 15% protein, bleached, enriched Wheat flour, white (industrial), 15% protein, bleached, unenriched Wheat flour, white (industrial), 9% protein, bleached, enriched Wheat flour, white (industrial), 9% protein, bleached, unenriched Wheat flour, white, all-purpose, enriched, bleached Wheat flour, white, all-purpose, enriched, calcium-fortified Wheat flour, white, all-purpose, enriched, unbleached Wheat flour, white, all-purpose, self-rising, enriched Wheat flour, white, all-purpose, unenriched Wheat flour, white, bread, enriched Wheat flour, white, cake, enriched Wheat flour, white, tortilla mix, enriched Wheat flour, whole-grain Wheat flour, whole-grain, soft wheat Wheat flours, bread, unenriched Wheat germ, crude Wheat, sprouted
Vegan Dairy-free Contains Wheat

Dietary labels are inferred automatically from Wheat bran, crude'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.

11%
216 kcal Calories
31%
15.6 g Protein
23%
64.5 g Carbs
5%
4.3 g Fat

Excellent nutrient density 66/100

How many beneficial nutrients Wheat bran, crude 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 Wheat bran, crude come from — the split across carbs, fat & protein.

What Wheat bran, crude 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).

Manganese500% Dietary Fiber153% Magnesium145% Selenium141% Copper111% Niacin (B3)85% Phosphorus81% Vitamin B677% Zinc66% Iron59% Choline14% Vitamin E10%

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.

CarbohydratesAmount% DV
Total Carbohydrate64.5 g
23%
Dietary Fiber42.8 g
153%
Total Sugars0.4 g—
Fats & Fatty AcidsAmount% DV
Total Fat4.3 g
5%
Saturated Fat0.6 g
3%
Monounsaturated Fat0.6 g—
Polyunsaturated Fat2.2 g—
Omega-3 Fatty Acids167.0 mg—
Omega-6 Fatty Acids2,039.0 mg—
Protein & Amino AcidsAmount% DV
Protein15.6 g
31%
Histidine430.0 mg—
Isoleucine486.0 mg—
Leucine928.0 mg—
Lysine600.0 mg—
Methionine234.0 mg—
Phenylalanine595.0 mg—
Threonine500.0 mg—
Tryptophan282.0 mg—
Valine726.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D0.0 mcg
0%
Vitamin E1.5 mg
10%
Vitamin K1.9 mcg
2%
Thiamin (B1)0.5 mg
44%
Riboflavin (B2)0.6 mg
44%
Niacin (B3)13.6 mg
85%
Vitamin B61.3 mg
77%
Folate (B9)79.0 mcg
20%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)2.2 mg
44%
Choline74.4 mg
14%
MineralsAmount% DV
Calcium73.0 mg
6%
Iron10.6 mg
59%
Magnesium611.0 mg
145%
Phosphorus1,013.0 mg
81%
Potassium1,182.0 mg
25%
Sodium2.0 mg
0%
Zinc7.3 mg
66%
Copper1.0 mg
111%
Manganese11.5 mg
500%
Selenium77.6 mcg
141%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash5.8 g—

About Wheat bran, crude

Wheat bran is the tough, flaky outer layer of the wheat kernel, separated off when white flour is milled. On its own it is one of the most concentrated fiber foods there is — a coarse, nutty-tasting flake stirred into cereals, baked into bran muffins, or sprinkled over yogurt and porridge to add roughage.

At only about 216 calories per 100 grams — low for a dry milled product because so much of it is indigestible fiber — wheat bran is exceptionally high in insoluble fiber, the kind that adds bulk and supports regular digestion. It is also rich in minerals, especially magnesium, manganese, phosphorus, iron and zinc, along with B vitamins. Being a wheat product, it contains gluten.

A little wheat bran goes a long way: a few tablespoons noticeably raise the fiber of breads, muffins and breakfasts. Because its fiber is so concentrated, it is sensible to introduce it gradually and with plenty of fluids. It keeps best stored cool, as its small amount of oil can eventually go rancid.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Wheat bran, crude?

There are 216 calories in 100 g of Wheat bran, crude, or about 125 calories in 1 cup (58 g).

How much protein is in Wheat bran, crude?

Wheat bran, crude contains 15.6 g of protein per 100 g.

How many carbs are in Wheat bran, crude?

Wheat bran, crude has 64.5 g of carbohydrates per 100 g.

How much fat is in Wheat bran, crude?

Wheat bran, crude provides 4.3 g of total fat per 100 g.

What is Wheat bran, crude a good source of?

Wheat bran, crude is an excellent source of Manganese (500% DV), Dietary Fiber (153% DV), Magnesium (145% DV), Selenium (141% DV), Copper (111% DV) and Niacin (B3) (85% DV) and a good source of Choline and Vitamin E (per 100 g). Daily Values are based on a 2,000-calorie diet.

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