Grain
Bran
Oat bran is the outer layer of the groat, milled free of much of the endosperm—high in soluble fibre (beta-glucan) with a mild oat flavour. It cooks into a quick porridge, fortifies muffins and breads, and thickens smoothies. Texture is finer than wheat bran and less harsh. Add liquid; bran absorbs aggressively. Store cool and airtight. Not a whole-grain substitute alone if you want full groat nutrition, but a useful fibre-rich fraction.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.43 g
- Saturated Fat 0.52 g
- Trans Fat 0 g
- Monounsaturated Fat 0.52 g
- Polyunsaturated Fat 1.21 g
- Cholesterol 0 mg
- Sodium 5 mg
- Salt 0.01 g
- Total Carbohydrate 67.2 g
- Dietary Fibre 6.34 g
- Total Sugars 1 g
- Complex / starch 57.6 g
- Protein 10.5 g
- Water 11.9 g
- Energy 323 kcal
- Water 11.9 g
- Carbohydrates 67.2 g
- Protein 10.5 g
- Fat 2.43 g
- Saturated Fat 0.52 g
- Monounsaturated Fat 0.52 g
- Polyunsaturated Fat 1.21 g
- Omega-3 0.12 g
- Vitamins 63.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.25 mg
- Vitamin B2 — Riboflavin 0.12 mg
- Vitamin B3 — Niacin 4.65 mg
- Vitamin B5 — Pantothenic Acid 0.69 mg
- Vitamin B6 0.29 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 33.7 µg
- Vitamin C 2 mg
- Vitamin E 0.88 mg
- Vitamin K 2.2 µg
- Minerals 357 mg
- Major Minerals 355 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.25 · vitamin-b2-riboflavin: 0.12 · vitamin-b3-niacin: 4.65 · vitamin-b5-pantothenic-acid: 0.69 · vitamin-b6: 0.29 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 33.7 · vitamin-e: 0.88 · vitamin-k: 2.2 ·
Minerals
Sodium: 5 · Potassium: 315 · Calcium: 35 · Iron: 1.5 ·
Bran of Oats: composition reflects this culinary part relative to the whole ingredient.
History
Oat bran gained popularity in heart-health breakfast trends.
Bran remained a standard hot-cereal and baking add-in.