Oat bran, raw

1 cup (94 g): 231 kcal, 16.3 g protein, 62.2 g carbohydrate and 6.6 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup (94 g)

Amount per serving

Calories230

% Daily Value*

Total Fat 7g	8%
Saturated Fat 1g	6%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 62g	23%
Dietary Fiber 14g	52%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 16g	33%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 5.1mg	30%
Potassium 530mg	10%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (94 g) gives you

High in Protein (33% DV), Dietary fiber (52% DV), Iron (28% DV), Magnesium (53% DV), Phosphorus (55% DV), Zinc (27% DV), Copper (42% DV), Manganese (230% DV), Selenium (77% DV), Thiamin (B1) (92% DV), Pantothenic acid (B5) (28% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

17% protein · 67% carbohydrate · 16% fat

Protein: 16 g 17%
Carbs: 62 g 67%
Fat: 7 g 16%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 36% of foods
Protein: more than 67% of foods
Total fat: less than 42% of foods
Carbohydrate: more than 90% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 50% of foods
Sodium: less than 90% of foods

All nutrients (56)

Amounts for 1 cup (94 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	231 kcal	246 kcal
Protein	16.3 g	17.3 g	33%
Carbohydrate	62.2 g	66.2 g	23%
Dietary fiber	14.5 g	15.4 g	52%
Total sugars	1.36 g	1.45 g
Water	6.16 g	6.55 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	6.61 g	7.03 g	8%
Saturated fat	1.25 g	1.33 g	6%
Monounsaturated fat	2.23 g	2.38 g
Polyunsaturated fat	2.6 g	2.77 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	54.5 mg	58 mg	4%
Iron	5.09 mg	5.41 mg	28%
Magnesium	221 mg	235 mg	53%
Phosphorus	690 mg	734 mg	55%
Potassium	532 mg	566 mg	11%
Sodium	3.76 mg	4 mg	0%
Zinc	2.92 mg	3.11 mg	27%
Copper	0.379 mg	0.403 mg	42%
Manganese	5.29 mg	5.63 mg	230%
Selenium	42.5 mcg	45.2 mcg	77%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.949 mg	1.01 mg	6%
Vitamin K	3.01 mcg	3.2 mcg	3%
Thiamin (B1)	1.1 mg	1.17 mg	92%
Riboflavin (B2)	0.207 mg	0.22 mg	16%
Niacin (B3)	0.878 mg	0.934 mg	5%
Pantothenic acid (B5)	1.4 mg	1.49 mg	28%
Vitamin B6	0.155 mg	0.165 mg	9%
Folate	48.9 mcg	52 mcg	12%
Vitamin B12	0 mcg	0 mcg	0%
Choline	30.3 mg	32.2 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.315 g	0.335 g
Threonine	0.472 g	0.502 g
Isoleucine	0.628 g	0.668 g
Leucine	1.29 g	1.37 g
Lysine	0.714 g	0.76 g
Methionine	0.315 g	0.335 g
Cystine	0.541 g	0.576 g
Phenylalanine	0.854 g	0.908 g
Tyrosine	0.628 g	0.668 g
Valine	0.906 g	0.964 g
Arginine	1.2 g	1.28 g
Histidine	0.385 g	0.41 g
Alanine	0.82 g	0.872 g
Aspartic acid	1.48 g	1.58 g
Glutamic acid	3.52 g	3.75 g
Glycine	0.89 g	0.947 g
Proline	0.923 g	0.982 g
Serine	0.837 g	0.89 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168872(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.