Grains And Cereals • Deep Nutrition Analytics
Oat bran, cooked
Oat bran, cooked is a grains and cereals providing 40 kcal per 100g serving, primarily fueled by carbohydrates (11.4g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Manganese at 42% of the standard daily value (0.964 mg). Offering gentle energy density (0.4 kcal/g) and 8.8g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 3.2 g
- Carbohydrates
- 11.4 g
- Fat
- 0.9 g
- Fiber
- 2.6 g
Carbohydrate Quality & Sustained Energy
Oat bran, cooked delivers 11.4g of carbohydrates balanced with 2.6g of fiber, yielding 8.8g 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 | 167 kJ |
| Fiber, total dietary | 2.6 g |
| Protein | 3.2 g |
| Total lipid (fat) | 0.9 g |
| Carbohydrate, by difference | 11.4 g |
| Energy | 40 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1 mg |
| Selenium | 7.7 µg |
| Magnesium | 40 mg |
| Phosphorus | 119 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 40 mg |
| Phosphorus, P | 119 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 1 mg |
| Calcium, Ca | 10 mg |
| Potassium, K | 92 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 7.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 6 µg |
| Ash | 0.5 g |
| Fatty acids, total saturated | 0.2 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0 mg |
| Folate, total | 6 µg |
| Folate, food | 6 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.6 g |
| Glycine | 0.2 g |
| Proline | 0.2 g |
| Water | 84 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.2 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.1 g |
| Cystine | 0.1 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.2 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.3 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0.3 g |
| Fatty acids, total polyunsaturated | 0.3 g |
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.4 kcal/g (40 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup219 g
Compare Oat bran, cooked with Category Peers
Oat bran, cooked vs Leavening agents, baking powder, double-acting, straight phosphate
Compared to Leavening agents, baking powder, double-acting, straight phosphate, Oat bran, cooked has 53% less carbohydrates and 22% lower calories per 100g.
Oat bran, cooked vs Leavening agents, baking powder, double-acting, sodium aluminum sulfate
Compared to Leavening agents, baking powder, double-acting, sodium aluminum sulfate, Oat bran, cooked has 59% less carbohydrates and 25% lower calories per 100g.
Frequently Asked Questions
How many calories are in Oat bran, cooked?
A standard 100-gram serving of Oat bran, cooked contains 40 calories (167 kJ), alongside 3.2g of protein, 11.4g of carbohydrates, and 0.9g of fat.
In common serving sizes:- 219g (cup): ~88 kcal
Is Oat bran, cooked suitable for a keto or low-carb diet?
Moderately. With 8.8g of net carbs per 100g, Oat bran, cooked can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Oat bran, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Oat bran, cooked are:
- Manganese: 0.964 mg (42% of your daily value)
- Selenium: 7.7 µg (14% of your daily value)
- Magnesium: 40 mg (10% 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 168873).