Oat Bran (Cooked)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Oat bran, cooked
Cereal Grains and Pasta
Macronutrients distribute relatively evenly across protein (3.2g), fat (0.9g), and carbohydrates (11.4g) per 100g. With 40 calories per 100g, Oat Bran (Cooked) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 1mg of sodium, Oat Bran (Cooked) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.6g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Oat Bran (Cooked) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein19%3.2 g
- Fat12%0.86 g
- Carbs69%11.4 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 84.0 | G |
| Energy | 40.0 | KCAL |
| Protein | 3.2 | G |
| Total lipid (fat) | 0.86 | G |
| Carbohydrate, by difference | 11.4 | G |
| Fiber, total dietary | 2.6 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.16 | MG |
| Riboflavin | 0.03 | MG |
| Niacin | 0.14 | MG |
| Vitamin B-6 | 0.03 | MG |
| Folate, total | 6.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 10.0 | MG |
| Iron, Fe | 0.88 | MG |
| Magnesium, Mg | 40.0 | MG |
| Phosphorus, P | 119 | MG |
| Potassium, K | 92.0 | MG |
| Sodium, Na | 1.0 | MG |
| Zinc, Zn | 0.53 | MG |
| Copper, Cu | 0.07 | MG |
| Manganese, Mn | 0.96 | MG |
| Selenium, Se | 7.7 | UG |
| Energy | 167 | kJ |
| Ash | 0.49 | G |
| Pantothenic acid | 0.22 | MG |
| Folic acid | 0 | UG |
| Folate, food | 6.0 | UG |
| Folate, DFE | 6.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.16 | 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 |
| Fatty acids, total monounsaturated | 0.29 | G |
| MUFA 16:1 | 0.002 | G |
| MUFA 18:1 | 0.29 | G |
| Fatty acids, total polyunsaturated | 0.34 | G |
| PUFA 18:2 | 0.32 | G |
| PUFA 18:3 | 0.01 | G |
| Tryptophan | 0.06 | G |
| Threonine | 0.09 | G |
| Isoleucine | 0.11 | G |
| Leucine | 0.23 | G |
| Lysine | 0.13 | G |
| Methionine | 0.06 | G |
| Cystine | 0.10 | G |
| Phenylalanine | 0.15 | 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 |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (219g) | 88 | 7g | 1.9g | 25.1g |
Scaled from Oat Bran (Cooked)'s per-100g values using USDA portion data.
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Based on protein, fat, carbs, fiber, and 11 other nutrients
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Nutrient Highlights
- Oat Bran (Cooked) is a good source of Magnesium (10% DV) — see top foods ranked by Magnesium
Dietary Considerations
Oat Bran (Cooked) is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 18% (#1,487 of 8,262)
- Fiber: top 21% (#1,735 of 8,262)
Explore by Nutrient
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168873.
View on USDA FoodData Central →