per 100 grams
Carbohydrates 66.2 g
Proteins 17.3 g
Fats 7 g
Water 6.6 g
Sugar 1.5 grams
Fiber 15.4 grams
Ash 2.9 grams

Oat Bran

246 Calories per 100g

Oat bran is one of the most nutritious and versatile grains on the planet. It has been used as a food ingredient, an herbal remedy, and even a beauty treatment since ancient times. This humble grain packs a big punch in terms of nutrition, containing a variety of vitamins, minerals, and antioxidants that can have profound and wide-ranging effects on your health. Read on to discover all the amazing benefits of oat bran and why you should try it today.

What Is Oat Bran and Where Does It Come From?

Oat bran is the edible outer layer of the oat grain. It is removed from the grain before the oats are processed into flakes, and is similar to the outer layers of many other grains, such as wheat bran or rye bran.

Oats themselves have been an important part of human diets for centuries, and are one of the oldest and most widely grown grains in the world. They are native to Europe and Asia, and were adapted for cultivation in North America by colonists in the 17th century. Today, most global oat production takes place in Canada, the United States, and a handful of European countries.

Nutritional Benefits of Oat Bran

Oat bran is nutritionally superior to other grains, including processed grains, which makes it a great superfood. It’s packed with essential vitamins and minerals, as well as plenty of fiber, protein, and healthy fats. Here’s what you get in a one-cup serving:

•Calories: 170

•Total fat: 3 grams

•Total carbohydrates: 28 grams

•Fiber: 10 grams

•Protein: 10 grams

•Vitamin B1 (thiamine): 37% of the Daily Value

•Vitamin B6 (pyridoxine): 13% of the Daily Value

•Calcium: 4-5% of the Daily Value

•Iron: 15-20% of the Daily Value

•Magnesium:15% of the Daily Value

•Manganese: 30% of the Daily Value

•Zinc: 8% of the Daily Value

The fiber in oat bran is particularly beneficial. Not only does it help keep you regular, it also helps to reduce bad cholesterol levels, which can lead to a reduced risk of heart disease. The protein in oat bran can aid muscle growth and development, while the minerals and vitamins help the body maintain overall health.

Health Benefits of Oat Bran

The health benefits of oat bran are impressive. Here are just some of the ways it can boost your wellbeing:

• Improves Digestive Health: The high fiber content helps to keep your digestive system healthy, regular, and functioning efficiently. This can improve nutrient absorption, reduce symptoms of irritable bowel syndrome, and even aid in weight loss.

• Lowers Cholesterol: Studies have shown that consuming oat bran can reduce cholesterol levels and the risk of heart disease. The fiber helps to bind cholesterol in the stomach, preventing it from getting into the bloodstream.

• Boosts Energy: The carbohydrates and B-vitamins in oat bran can give you an energy boost, without the crash that can occur after eating processed grains.

• Regulates Blood Sugar: Eating oat bran can help to control blood sugar levels. The fiber slows down digestion and helps maintain stable blood sugar levels after meals.

• Aids in Weight Loss: Because fiber helps you feel fuller longer, consuming oat bran can be an effective way to lose or maintain weight.

Adding Oat Bran To Your Diet

There are lots of delicious ways to incorporate oat bran into your diet. It can be added to cereal and smoothies, used as a replacement for breadcrumbs in recipes, or cooked up as a hot cereal. You can also use it to make muffins, pancakes, and other baked goods.

Oat bran is even a great addition to non-food items, such as facial scrubs, soaps, and facial masks. These unique beauty treatments use the exfoliating properties of oat bran to help promote healthier skin.


Oat bran offers a wide range of health benefits, including improved digestion, lowered cholesterol levels, and increased energy. It is also an excellent source of fiber and packed with important vitamins and minerals. Oat bran is delicious and easy to add to your diet, so it’s worth giving it a try. Not only will you benefit from the nutritional content, but you may also fall in love with this incredible superfood.