Oat Bran (Raw)
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, raw
Cereal Grains and Pasta
A 100g serving covers 245% of the daily recommended Manganese, making Oat Bran (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (17.3g), fat (7g), and carbohydrates (66.2g) per 100g. Oat Bran (Raw) packs 246 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 4mg of sodium, Oat Bran (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Oat Bran (Raw) provides 15.4g of dietary fiber per 100g (55% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Oat Bran (Raw) delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein17%17.3 g
- Fat16%7 g
- Carbs67%66.2 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 6.5 | G |
| Energy | 246 | KCAL |
| Protein | 17.3 | G |
| Total lipid (fat) | 7.0 | G |
| Carbohydrate, by difference | 66.2 | G |
| Fiber, total dietary | 15.4 | G |
| Total Sugars | 1.4 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 1.2 | MG |
| Riboflavin | 0.22 | MG |
| Niacin | 0.93 | MG |
| Vitamin B-6 | 0.17 | MG |
| Folate, total | 52.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin E (alpha-tocopherol) | 1.0 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 3.2 | UG |
| Calcium, Ca | 58.0 | MG |
| Iron, Fe | 5.4 | MG |
| Magnesium, Mg | 235 | MG |
| Phosphorus, P | 734 | MG |
| Potassium, K | 566 | MG |
| Sodium, Na | 4.0 | MG |
| Zinc, Zn | 3.1 | MG |
| Copper, Cu | 0.40 | MG |
| Manganese, Mn | 5.6 | MG |
| Selenium, Se | 45.2 | UG |
| Energy | 1029 | kJ |
| Ash | 2.9 | G |
| Pantothenic acid | 1.5 | MG |
| Folic acid | 0 | UG |
| Folate, food | 52.0 | UG |
| Folate, DFE | 52.0 | UG |
| Choline, total | 32.2 | MG |
| Betaine | 19.6 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 180 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0.08 | MG |
| Tocopherol, gamma | 0 | MG |
| Tocopherol, delta | 0.10 | MG |
| Tocotrienol, alpha | 2.2 | MG |
| Tocotrienol, beta | 0.08 | MG |
| Tocotrienol, gamma | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 1.3 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0.03 | G |
| SFA 14:0 | 0.02 | G |
| SFA 16:0 | 1.1 | G |
| SFA 18:0 | 0.07 | G |
| Fatty acids, total monounsaturated | 2.4 | G |
| MUFA 16:1 | 0.01 | G |
| MUFA 18:1 | 2.4 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 2.8 | G |
| PUFA 18:2 | 2.6 | G |
| PUFA 18:3 | 0.12 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Tryptophan | 0.34 | G |
| Threonine | 0.50 | 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 |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (94g) | 231 | 16.3g | 6.6g | 62.2g |
Scaled from Oat Bran (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Oat Bran (Raw) is a excellent source of Magnesium (56% DV) — see top foods ranked by Magnesium
- Oat Bran (Raw) is a excellent source of Fiber (55% DV) — see top foods ranked by Fiber
- Oat Bran (Raw) is a excellent source of Protein (35% DV) — see top foods ranked by Protein
- Oat Bran (Raw) is a excellent source of Iron (30% DV) — see top foods ranked by Iron
- Oat Bran (Raw) is a excellent source of Zinc (28% DV) — see top foods ranked by Zinc
Dietary Considerations
With 566mg of potassium per 100g, individuals on a renal diet should moderate their intake of Oat Bran (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Oat Bran (Raw) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Oat Bran (Raw) provides 5.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Oat Bran (Raw) provides 45mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 1% (#83 of 8,262)
- Magnesium: top 2% (#165 of 8,262)
- Iron: top 7% (#578 of 8,262)
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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: 168872.
View on USDA FoodData Central →