Wheat Bran Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 273

% Daily Value *

Total Fat 4g %6

Saturated Fat 1g %3

Trans Fat ~g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 65g %22

Dietary Fiber 43g %152

Total Sugars 0g

Protein 16g

Vitamin D 0.0IU %0

Calcium 73.0mg %5

Iron 10.6mg %58

Potassium 1182mg %31

Phosphorus 1013.0mg %101

* 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 wheat bran

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin A 9.0IU %0

Vitamin K 1.9µg %2

Vitamin E 1.5mg %10

Choline, total 74.4mg %14

Vitamin B1 (Thiamin) 0.5mg %44

Vitamin B5 (Pantothenic acid) 2.2mg %44

Vitamin B2 (Riboflavin) 0.6mg %44

Vitamin B3 (Niacin) 13.6mg %85

Vitamin B6 1.3mg %100

Minerals in wheat bran

Sodium 2.0mg %0

Calcium 73.0mg %6

Potassium 1182.0mg %31

Zinc 7.3mg %52

Iron 10.6mg %59

Phosphorus 1013.0mg %101

Copper 1.0mg %111

Selenium 77.6µg %141

Magnesium 611.0mg %145

Manganese 11.5mg %500

Amino Acids in wheat bran

Lysine 0.6g %27

Methionine 0.2g %30

Leucine 0.9g %32

Isoleucine 0.5g %32

Valine 0.7g %37

Threonine 0.5g %44

Tyrosine 0.4g %46

Histidine 0.4g %57

Phenylalanine 0.6g %63

Tryptophan 0.3g %94

Cystine 0.4g %121

Fatty Acids in wheat 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 wheat bran is 66.2/100 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.

Wheat Bran has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 38
Leucine 59 58
Isoleucine 30 30
Valine 39 45
Threonine 23 31
Histidine 15 27
Tryptophan 6 18
Met+Cys 22 38
Phe+Tyr 30 64

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 wheat bran is 2.5 which makes it a low P:E food.

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high P:E
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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 wheat bran is 2.2 which makes it a medium energy density food.

low ED
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How nutritious is this food?

Micronutrients in wheat 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 wheat bran is lacking.

Nutrient Density Score for wheat bran is 49/100 good).

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 wheat bran

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 7.28 <12
Potassium:Sodium 591.00 >2
Caclcium:Magnesium 0.12 <2
Iron:Copper 10.62 <15
Calcium:Phosphorus 0.07 >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 66%

low satiety
high satiety
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.

48% of insulinogenic calories