Oat Bran (Raw) – Nutritional Profile and Ingredients Information
Introduction
Oat bran, derived from the outer layer of the oat grain, is a nutrient-rich ingredient packed with essential vitamins, minerals, and dietary fiber. It has gained popularity for its health benefits, particularly for supporting heart health and aiding digestion. Below is a detailed breakdown of its nutritional composition, which highlights the versatility and health benefits of this wholesome food component.
Nutritional Information (Per 100g)
| Nutrient | Amount | Unit |
|---|---|---|
| Energy | 246.0 | kcal |
| Protein | 17.3 | g |
| Total Fat | 7.03 | g |
| Saturated Fats | 1.328 | g |
| Total Carbohydrates | 66.22 | g |
| Dietary Fiber | 15.4 | g |
| Sugars | 1.45 | g |
| Minerals | ||
| Calcium | 58.0 | mg |
| Iron | 5.41 | mg |
| Magnesium | 235.0 | mg |
| Phosphorus | 734.0 | mg |
| Potassium | 566.0 | mg |
| Sodium | 4.0 | mg |
| Zinc | 3.11 | mg |
| Copper | 0.403 | mg |
| Manganese | 5.63 | mg |
| Selenium | 45.2 | µg |
| Vitamins | ||
| Vitamin C | 0.0 | mg |
| Thiamin (B1) | 1.17 | mg |
| Riboflavin (B2) | 0.22 | mg |
| Niacin (B3) | 0.934 | mg |
| Vitamin B6 | 0.165 | mg |
| Folate | 52.0 | µg |
| Vitamin B12 | 0.0 | µg |
| Vitamin A | 0.0 | µg |
| Vitamin E | 1.01 | mg |
| Vitamin D2 | 0.0 | µg |
Allergen Information
Oat bran is naturally gluten-free, making it suitable for those with gluten sensitivity or celiac disease; however, cross-contamination during processing can occur. Always check for certified gluten-free labeling if required.
Dietary Preferences
- Vegetarian/Vegan-Friendly: Yes
- Suitable for Low-Sodium Diets: Yes (contains minimal sodium)
- High-Fiber Diets: Excellent source of dietary fiber
- Low-Sugar Diets: Suitable due to its low sugar content
Advisory
When incorporating oat bran into your diet, start with small portions if you’re new to high-fiber foods to avoid digestive discomfort. It’s versatile and can be used in recipes like muffins, smoothies, or as a thickener in soups and stews.
Conclusion
Oat bran is a powerhouse of nutrition, offering a blend of macronutrients, dietary fiber, and essential micronutrients. Its health benefits, ranging from improved digestion to enhanced heart health, make it a valuable addition to a balanced diet. Whether you’re preparing baked goods or adding texture to a hearty breakfast bowl, oat bran is a nutrient-dense choice that contributes to overall well-being.
