Grains And Cereals • Deep Nutrition Analytics
Bread, oat bran
Delivering 236 kcal per 100 grams, Bread, oat bran functions as a grains and cereals with carbohydrates (39.8g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 55% of the standard daily value (30 µg). A higher calorie density (2.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 10.4 g
- Carbohydrates
- 39.8 g
- Fat
- 4.4 g
- Fiber
- 4.5 g
Carbohydrate Quality & Sustained Energy
Bread, oat bran delivers 39.8g of carbohydrates balanced with 4.5g of fiber, yielding 35.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 987 kJ |
| Total Sugars | 7.7 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 39.8 g |
| Energy | 236 kcal |
| Protein | 10.4 g |
| Fiber, total dietary | 4.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 30 µg |
| Manganese | 0.8 mg |
| Iron | 3.1 mg |
| Sodium | 353 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 2 µg |
| Vitamin K (phylloquinone) | 1.2 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin A, IU | 5 IU |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 65 mg |
| Iron, Fe | 3.1 mg |
| Sodium, Na | 353 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.8 mg |
| Magnesium, Mg | 35 mg |
| Phosphorus, P | 141 mg |
| Potassium, K | 147 mg |
| Zinc, Zn | 0.9 mg |
| Selenium, Se | 30 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 2 µg |
| Folate, total | 81 µg |
| Lutein + zeaxanthin | 46 µg |
| Folate, DFE | 120 µg |
| Folic acid | 56 µg |
| Choline, total | 18.7 mg |
| Water | 44 g |
| Niacin | 4.8 mg |
| SFA 16:0 | 0.5 g |
| SFA 18:0 | 0.2 g |
| MUFA 18:1 | 1.6 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.1 g |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Valine | 0.5 g |
| Arginine | 0.4 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.5 g |
| Serine | 0.5 g |
| Fatty acids, total monounsaturated | 1.6 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| Ash | 1.5 g |
| Folate, food | 25 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.4 g |
| Proline | 1.1 g |
| MUFA 16:1 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Fatty acids, total saturated | 0.7 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Pantothenic acid | 0.6 mg |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- slice30 g
- oz28 g
Compare Bread, oat bran with Category Peers
Bread, oat bran vs Rolls, dinner, oat bran
Compared to Rolls, dinner, oat bran, Bread, oat bran has 10% more fiber and 0% higher calories per 100g.
Bread, oat bran vs Muffins, English, mixed-grain (includes granola)
Compared to Muffins, English, mixed-grain (includes granola), Bread, oat bran has 61% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Bread, oat bran?
A standard 100-gram serving of Bread, oat bran contains 236 calories (987 kJ), alongside 10.4g of protein, 39.8g of carbohydrates, and 4.4g of fat.
In common serving sizes:- 30g (slice): ~71 kcal
- 28g (oz): ~67 kcal
Is Bread, oat bran suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 35.3g of net carbs per 100g (39.8g total carbs minus 4.5g fiber), consuming Bread, oat bran will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Bread, oat bran?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Bread, oat bran are:
- Selenium: 30 µg (55% of your daily value)
- Manganese: 0.779 mg (34% of your daily value)
- Iron: 3.12 mg (17% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172676).