Calories in Oat bran, cooked
Generic food Cooked Grains and Pasta
Oat bran, cooked contains 40 kcal per 100 g. A typical serving of 1 cup (219 g) provides about 88 kcal.
Roughly 69% of its calories come from carbohydrates, with 19% from protein and 12% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 42% of the Daily Value for manganese, 14% of the Daily Value for selenium and 13% of the Daily Value for Thiamin (B1).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 40 kcal | |
| Total fat ? | 0.86 g | 1% |
| Saturated fat ? | 0.16 g | 0.8% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1 mg | 0% |
| Total carbohydrates C | 11.4 g | 4% |
| Dietary fiber ? | 2.6 g | 9% |
| Total sugars | not reported | |
| Protein ? | 3.2 g | 6% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.16 mg | 13% |
| Riboflavin (B2) ? | 0.034 mg | 3% |
| Niacin (B3) ? | 0.14 mg | 0.9% |
| Pantothenic acid (B5) ? | 0.22 mg | 4% |
| Vitamin B6 ? | 0.025 mg | 1% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 10 mg | 0.8% |
| Iron ? | 0.88 mg | 5% |
| Magnesium ? | 40 mg | 10% |
| Phosphorus ? | 119 mg | 10% |
| Potassium ? | 92 mg | 2% |
| Zinc ? | 0.53 mg | 5% |
| Copper ? | 0.066 mg | 7% |
| Manganese ? | 0.96 mg | 42% |
| Selenium I | 7.7 µg | 14% |
% 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 19%
- Carbohydrates 69%
- Fat 12%
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 lowest quarter of cereal grains and pasta (median 9 g)
- Fiber2.6 gbelow the median for cereal grains and pasta (median 3.9 g)
- Fat0.86 gin the lowest quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.16 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium1 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal8 gprotein density, useful for comparing foods with different calorie levels
- Water84 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.29 g |
|---|---|
| Polyunsaturated fat ? | 0.34 g |
Amino acids (18)
| Tryptophan ? | 0.057 g |
|---|---|
| Threonine ? | 0.086 g |
| Isoleucine ? | 0.11 g |
| Leucine ? | 0.24 g |
| Lysine ? | 0.13 g |
| Methionine ? | 0.057 g |
| Cystine ? | 0.099 g |
| Phenylalanine ? | 0.16 g |
| Tyrosine ? | 0.11 g |
| Valine ? | 0.17 g |
| Arginine ? | 0.22 g |
| Histidine ? | 0.07 g |
| Alanine ? | 0.15 g |
| Aspartic acid ? | 0.27 g |
| Glutamic acid ? | 0.64 g |
| Glycine ? | 0.16 g |
| Proline ? | 0.17 g |
| Serine ? | 0.15 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 0.32 g |
|---|---|
| SFA 12:0 ? | 0.003 g |
| SFA 14:0 ? | 0.002 g |
| SFA 16:0 ? | 0.14 g |
| SFA 18:0 ? | 0.009 g |
| MUFA 18:1 ? | 0.29 g |
| PUFA 18:3 ? | 0.015 g |
| MUFA 16:1 ? | 0.002 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 84 g |
|---|---|
| Ash ? | 0.49 g |
| Energy ? | 167 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 6 µg |
Other forms of Oat bran
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oat bran, raw Raw | 246 | 17.3 g | 66.2 g | 7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Amaranth grain, cooked Cooked | 102 | 3.8 g | 18.7 g | 1.6 g |
| Buckwheat groats, roasted, cooked Cooked | 92 | 3.4 g | 19.9 g | 0.62 g |
| Rice, white and wild, cooked, no added fat Cooked | 79 | 1.8 g | 17.2 g | 0.16 g |
| Teff, cooked Cooked | 101 | 3.9 g | 19.9 g | 0.65 g |
| Bulgur, cooked Cooked | 83 | 3.1 g | 18.6 g | 0.24 g |
| Yellow rice, cooked, NS as to fat Cooked | 88 | 1.8 g | 19.1 g | 0.45 g |
| Yellow rice, cooked, no added fat Cooked | 88 | 1.8 g | 19.1 g | 0.45 g |
| Rice, wild, 100%, cooked, no added fat Cooked | 100 | 4 g | 21.2 g | 0.34 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?
100 g of cooked oat bran has 40 kcal. 1 cup (219 g): about 88 kcal.
How much protein is in cooked oat bran?
Cooked oat bran contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 7 g in 1 cup (219 g). About 19% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked oat bran?
Cooked oat bran has 11.4 g of total carbohydrates per 100 g, including 2.6 g of fiber.
How much fat is in cooked oat bran?
Cooked oat bran contains 0.86 g of fat per 100 g, of which 0.16 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does cooked oat bran contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (42% DV), selenium (14% DV) and Thiamin (B1) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked oat bran?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does oat bran have the same nutrition cooked and raw?
No. Per 100 g, oat bran, cooked has 40 kcal, while oat bran, raw has 246 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168873. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.