Calories in Oat bran, raw
Generic food Raw Grains and Pasta
Data check: the calories do not match the protein, carbohydrate and fat values. The source data may contain an error, so treat these values with caution.
Oat bran, raw contains 246 kcal per 100 g. A typical serving of 1 cup (94 g) provides about 231 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 cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 245% of the Daily Value for manganese, 98% of the Daily Value for Thiamin (B1) and 82% of the Daily Value for selenium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 246 kcal | |
| Total fat ? | 7 g | 9% |
| Saturated fat ? | 1.3 g | 7% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 4 mg | 0.2% |
| Total carbohydrates C | 66.2 g | 24% |
| Dietary fiber ? | 15.4 g | 55% |
| Total sugars I | 1.5 g | |
| Protein ? | 17.3 g | 35% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1 mg | 7% |
| Vitamin K I | 3.2 µg | 3% |
| Thiamin (B1) ? | 1.2 mg | 98% |
| Riboflavin (B2) ? | 0.22 mg | 17% |
| Niacin (B3) ? | 0.93 mg | 6% |
| Pantothenic acid (B5) ? | 1.5 mg | 30% |
| Vitamin B6 ? | 0.17 mg | 10% |
| Folate (B9) C | 52 µg | 13% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 32.2 mg | 6% |
| Calcium ? | 58 mg | 4% |
| Iron ? | 5.4 mg | 30% |
| Magnesium ? | 235 mg | 56% |
| Phosphorus ? | 734 mg | 59% |
| Potassium ? | 566 mg | 12% |
| Zinc ? | 3.1 mg | 28% |
| Copper ? | 0.4 mg | 45% |
| Manganese ? | 5.6 mg | 245% |
| Selenium M | 45.2 µg | 82% |
% 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
- Protein17.3 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber15.4 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars1.5 gin the top quarter of cereal grains and pasta (median 0.64 g)
- Fat7 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat1.3 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium4 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water6.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 2.4 g |
|---|---|
| Polyunsaturated fat ? | 2.8 g |
Amino acids (18)
| Tryptophan ? | 0.34 g |
|---|---|
| Threonine ? | 0.5 g |
| Isoleucine ? | 0.67 g |
| Leucine ? | 1.4 g |
| Lysine ? | 0.76 g |
| Methionine ? | 0.34 g |
| Cystine ? | 0.58 g |
| Phenylalanine ? | 0.91 g |
| Tyrosine ? | 0.67 g |
| Valine ? | 0.96 g |
| Arginine ? | 1.3 g |
| Histidine ? | 0.41 g |
| Alanine ? | 0.87 g |
| Aspartic acid ? | 1.6 g |
| Glutamic acid ? | 3.7 g |
| Glycine ? | 0.95 g |
| Proline ? | 0.98 g |
| Serine ? | 0.89 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 2.6 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.026 g |
| SFA 14:0 ? | 0.016 g |
| SFA 16:0 ? | 1.1 g |
| SFA 18:0 ? | 0.071 g |
| MUFA 18:1 ? | 2.4 g |
| PUFA 18:3 ? | 0.12 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.014 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (13)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 180 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0.08 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0.1 mg |
| Tocotrienol, alpha M | 2.2 mg |
| Tocotrienol, beta M | 0.08 mg |
| Tocotrienol, gamma M | 0 mg |
Other components (12)
| Water ? | 6.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 2.9 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,029 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 52 µg |
| Betaine M | 19.6 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, cooked Cooked | 40 | 3.2 g | 11.4 g | 0.86 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 |
|---|---|---|---|---|
| Spelt, uncooked Raw | 338 | 14.6 g | 70.2 g | 2.4 g |
| Wheat, khorasan, uncooked Raw | 337 | 14.5 g | 70.6 g | 2.1 g |
| Barley, pearled, raw Raw | 352 | 9.9 g | 77.7 g | 1.2 g |
| Kernza flour, pre-gelatinized | 387 | 19.6 g | 68.4 g | 3.8 g |
| Wheat, hard red spring | 329 | 15.4 g | 68 g | 1.9 g |
| Triticale flour, whole-grain | 338 | 13.2 g | 73.1 g | 1.8 g |
| Barley, hulled | 354 | 12.5 g | 73.5 g | 2.3 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw oat bran?
100 g of raw oat bran has 246 kcal. 1 cup (94 g): about 231 kcal.
Is raw oat bran high in protein?
Raw oat bran contains 17.3 g of protein per 100 g (35% of the 50 g Daily Value), or 16.3 g in 1 cup (94 g). About 17% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in raw oat bran?
Raw oat bran has 66.2 g of total carbohydrates per 100 g, including 15.4 g of fiber and 1.5 g of sugars.
How much fat is in raw oat bran?
Raw oat bran contains 7 g of fat per 100 g, of which 1.3 g is saturated (7% of the Daily Value).
What vitamins and minerals does raw oat bran contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (245% DV), Thiamin (B1) (98% DV), selenium (82% DV), phosphorus (59% DV) and magnesium (56% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw oat bran?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does oat bran have the same nutrition raw and cooked?
No. Per 100 g, oat bran, raw has 246 kcal, while oat bran, cooked has 40 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 168872. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 75/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.