Oat Bran Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 367

% Daily Value *

Total Fat 7g %10

Saturated Fat 1g %6

Trans Fat ~g

Cholesterol 0mg %0

Sodium 4mg %0

Total Carbohydrate 66g %22

Dietary Fiber 15g %55

Total Sugars 1g

Protein 17g

Vitamin D 0.0IU %0

Calcium 58.0mg %4

Iron 5.4mg %30

Potassium 566mg %14

Phosphorus 734.0mg %73

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in oat bran

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin K 3.2µg %3

Vitamin B3 (Niacin) 0.9mg %6

Choline, total 32.2mg %6

Vitamin E 1.0mg %7

Vitamin B6 0.2mg %13

Vitamin B2 (Riboflavin) 0.2mg %17

Vitamin B5 (Pantothenic acid) 1.5mg %30

Vitamin B1 (Thiamin) 1.2mg %98

Minerals in oat bran

Sodium 4.0mg %0

Calcium 58.0mg %4

Potassium 566.0mg %15

Zinc 3.1mg %22

Iron 5.4mg %30

Copper 0.4mg %45

Magnesium 235.0mg %56

Phosphorus 734.0mg %73

Selenium 45.2µg %82

Manganese 5.6mg %245

Amino Acids in oat bran

Lysine 0.8g %34

Methionine 0.3g %43

Isoleucine 0.7g %45

Threonine 0.5g %45

Leucine 1.4g %47

Valine 1.0g %49

Histidine 0.4g %55

Tyrosine 0.7g %71

Phenylalanine 0.9g %97

Tryptophan 0.3g %112

Cystine 0.6g %188

Fatty Acids in oat bran

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of oat bran is 22.7/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Oat Bran has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 45
Isoleucine 30 39
Threonine 23 30
Leucine 59 81
Valine 39 57
Histidine 15 24
Tryptophan 6 20
Met+Cys 22 54
Phe+Tyr 30 93

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in oat bran is 1.9 which makes it a low P:E food.

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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of oat bran is 2.5 which makes it a medium energy density food.

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How nutritious is this food?

Micronutrients in oat bran as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that oat bran is lacking.

Nutrient Density Score for oat bran is 27/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for oat bran

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 7.72 <12
Potassium:Sodium 141.50 >2
Caclcium:Magnesium 0.25 <2
Iron:Copper 13.40 <15
Calcium:Phosphorus 0.08 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 61%

low satiety
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medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

71% of insulinogenic calories