Calories in Oat bran cereal, cooked
Generic food Cooked Breakfast Cereals
Oat bran cereal, cooked contains 46 kcal per 100 g. A typical serving of 1 oz, dry, yields (150 g) provides about 69 kcal.
Roughly 67% of its calories come from carbohydrates, with 17% from protein and 16% from fat (estimated with general energy factors).
That is less energy than the typical item in grits and other cooked cereals on FoodFactly, where the median is 71 kcal per 100 g across 26 foods.
100 g provides 15% of the Daily Value for selenium, 15% of the Daily Value for Thiamin (B1) and 11% of the Daily Value for magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 46 kcal | |
| Total fat C | 1.3 g | 2% |
| Saturated fat C | 0.25 g | 1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 69 mg | 3% |
| Total carbohydrates C | 12.3 g | 4% |
| Dietary fiber C | 2.9 g | 10% |
| Total sugars C | 0.27 g | |
| Protein C | 3.2 g | 6% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.19 mg | 1% |
| Vitamin K C | 0.6 µg | 0.5% |
| Thiamin (B1) C | 0.17 mg | 15% |
| Riboflavin (B2) C | 0.037 mg | 3% |
| Niacin (B3) C | 0.16 mg | 1% |
| Vitamin B6 C | 0.028 mg | 2% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 6 mg | 1% |
| Calcium C | 14 mg | 1% |
| Iron C | 0.95 mg | 5% |
| Magnesium C | 45 mg | 11% |
| Phosphorus C | 129 mg | 10% |
| Potassium C | 100 mg | 2% |
| Zinc C | 0.59 mg | 5% |
| Copper C | 0.081 mg | 9% |
| Selenium C | 8.4 µg | 15% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 17%
- Carbohydrates 67%
- Fat 16%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.2 gin the top quarter of grits and other cooked cereals (median 1.4 g)
- Fiber2.9 gin the top quarter of grits and other cooked cereals (median 0.7 g)
- Sugars0.27 gabove the median for grits and other cooked cereals (median 0.15 g)
- Fat1.3 gbelow the median for grits and other cooked cereals (median 1.8 g)
- Saturated fat0.25 gbelow the median for grits and other cooked cereals (median 0.71 g)
- Sodium69 mgin the lowest quarter of grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water82.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.44 g |
|---|---|
| Polyunsaturated fat C | 0.51 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.49 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.005 g |
| SFA 14:0 C | 0.003 g |
| SFA 16:0 C | 0.21 g |
| SFA 18:0 C | 0.013 g |
| MUFA 18:1 C | 0.44 g |
| PUFA 18:3 C | 0.022 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 30 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 82.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals, WHEATENA, cooked with water Cooked | 56 | 2 g | 11.8 g | 0.5 g |
| Cereals, WHEATENA, cooked with water, with salt Cooked | 59 | 2 g | 11.7 g | 0.45 g |
| Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Cooked | 68 | 2.4 g | 11.7 g | 1.4 g |
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt Cooked | 71 | 2.5 g | 12 g | 1.5 g |
| Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt Cooked | 71 | 2.5 g | 12 g | 1.5 g |
| Wheat cereal, chocolate flavored, cooked Cooked | 49 | 1.8 g | 11 g | 0.47 g |
| Cereals, whole wheat hot natural cereal, cooked with water, without salt Cooked | 62 | 2 g | 13.7 g | 0.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked oat bran cereal?
100 g of cooked oat bran cereal has 46 kcal. 1 oz, dry, yields (150 g): about 69 kcal. 1 cup, cooked (240 g): about 110 kcal. 1 cup, dry, yields (500 g): about 230 kcal.
How much protein is in cooked oat bran cereal?
Cooked oat bran cereal contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 4.8 g in 1 oz, dry, yields (150 g). About 17% of its calories come from protein. Compared with other grits and other cooked cereals, that is among the highest quarter (median 1.4 g).
How many carbs are in cooked oat bran cereal?
Cooked oat bran cereal has 12.3 g of total carbohydrates per 100 g, including 2.9 g of fiber and 0.27 g of sugars.
How much fat is in cooked oat bran cereal?
Cooked oat bran cereal contains 1.3 g of fat per 100 g, of which 0.25 g is saturated (1% of the Daily Value).
What vitamins and minerals does cooked oat bran cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (15% DV), Thiamin (B1) (15% DV), magnesium (11% DV) and phosphorus (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked oat bran cereal?
100 g contains 69 mg of sodium, 3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708444. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.