Nutritional Profile of Cooked Oat Bran
Cooked oat bran is a powerhouse of nutrition and a versatile ingredient often included in health-conscious diets. Below is a comprehensive breakdown of its nutritional composition per serving:
Key Nutritional Information
| Nutrient | Amount (per serving) |
|---|---|
| Energy | 40.0 kcal |
| Protein | 3.21 g |
| Total Fat | 0.86 g |
| – Saturated Fats | 0.163 g |
| Carbohydrates | 11.44 g |
| – Dietary Fiber | 2.6 g |
| – Sugars | 0.0 g |
| Calcium | 10.0 mg |
| Iron | 0.88 mg |
| Magnesium | 40.0 mg |
| Phosphorus | 119.0 mg |
| Potassium | 92.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.53 mg |
| Copper | 0.066 mg |
| Manganese | 0.964 mg |
| Selenium | 7.7 µg |
Vitamin Content
| Vitamin | Amount (per serving) |
|---|---|
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.16 mg |
| Riboflavin (B2) | 0.034 mg |
| Niacin (B3) | 0.144 mg |
| Vitamin B6 | 0.025 mg |
| Folate | 6.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 µg |
Health Benefits and Uses
- Rich in Fiber: Cooked oat bran offers a good source of dietary fiber, which supports digestion and promotes gut health.
- Low in Calories: With only 40 kcal per serving, it is an excellent choice for weight management.
- Heart-Friendly: The low saturated fat content and absence of cholesterol make it heart-healthy.
- Micronutrient Boost: It provides essential minerals like magnesium, phosphorus, manganese, and selenium, which contribute to bone health, antioxidant defense, and metabolic support.
- Perfect for Special Diets: Being low in sugar and sodium, it suits various dietary needs, including diabetic and low-sodium diets.
Allergen Information
Cooked oat bran is naturally free from common allergens like nuts, dairy, and soy. However, cross-contamination during processing may occur. For individuals with celiac disease or gluten sensitivity, ensure that you select oat bran labeled as “gluten-free,” as oats can sometimes be processed in facilities handling wheat.
Dietary Preferences
Cooked oat bran aligns with numerous dietary preferences:
- Vegetarian and Vegan
- Low-Fat Diets
- Diabetic-Friendly
- Low-Sodium Plans
Incorporating Cooked Oat Bran
Cooked oat bran is incredibly versatile. It can be enjoyed as a hearty breakfast porridge, added to smoothies for a fiber boost, or incorporated into baked goods like muffins and breads. It also makes an excellent thickening agent for soups and stews while enhancing their nutritional value.
Conclusion
Oat bran is a nutritional gem offering significant health benefits. Its low-calorie profile, rich fiber content, and essential vitamins and minerals make it a must-have in your pantry. Whether you’re aiming to maintain a balanced diet, manage weight, or simply add more nutrients to your meals, cooked oat bran is a wholesome and versatile choice.
