Oat bran, cooked is a grain, providing just 40.0 calories per 100g. It is an excellent source of Manganese, Phosphorus and Thiamin (B1), providing 245%, 105% and 98% of the Daily Value respectively. This grain is rich in dietary fiber, virtually fat-free. Grains are a primary source of carbohydrates, B vitamins, and minerals. Whole grains retain the bran and germ, providing substantially more fiber and micronutrients than refined grains. Our database tracks 80 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 80 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 6.6 | g | — | 0% |
| Calories SR | 40.0 | kcal | — | — |
| Energy (kJ) SR | 167 | kj | — | — |
| Protein SR | 3.2 | g | — | 6% |
| Total Fat SR | 0.86 | g | — | — |
| Carbohydrate SR | 11.4 | g | — | 9% |
| Fiber AFCD | 16.7 | g | — | 44% |
| Total Sugars AFCD | 1.5 | g | — | — |
| Starch AFCD | 43.5 | g | — | — |
| Ash AFCD | 2.9 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 58.0 | mg | — | 6% |
| Iron AFCD | 5.4 | mg | — | 68% |
| Magnesium AFCD | 235 | mg | — | 59% |
| Phosphorus AFCD | 734 | mg | — | 105% |
| Potassium AFCD | 566 | mg | — | 17% |
| Sodium AFCD | 4.0 | mg | — | 0% |
| Zinc AFCD | 3.1 | mg | — | 28% |
| Copper AFCD | 0.40 | mg | — | 45% |
| Manganese AFCD | 5.6 | mg | — | 245% |
| Selenium AFCD | 45.2 | µg | — | 82% |
Vitamins 23
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 0 | µg | — | — |
| Vitamin C AFCD | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E AFCD | 1.0 | mg | — | 7% |
| Beta-Tocopherol AFCD | 0.10 | mg | — | — |
| Gamma-Tocopherol AFCD | 0 | mg | — | — |
| Delta-Tocopherol AFCD | 0.10 | mg | — | — |
| Thiamin (B1) AFCD | 1.2 | mg | — | 98% |
| Riboflavin (B2) AFCD | 0.22 | mg | — | 17% |
| Niacin (B3) AFCD | 0.93 | mg | — | 6% |
| Pantothenic Acid (B5) SR | 0.22 | mg | — | 4% |
| Vitamin B6 AFCD | 0.16 | mg | — | 12% |
| Folate AFCD | 52.0 | µg | — | 13% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 52.0 | µg | — | — |
| Folate (DFE) AFCD | 52.0 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 1.7 | g | — | — |
| Monounsaturated Fat AFCD | 3.2 | g | — | — |
| Polyunsaturated Fat AFCD | 3.7 | g | — | — |
| Trans Fat AFCD | 0 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Omega-3 ALA AFCD | 0.16 | g | — | 10% |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Caprylic Acid (8:0) AFCD | 0.02 | g | — | — |
| Capric Acid (10:0) AFCD | 1.5 | g | — | — |
| Lauric Acid (12:0) AFCD | 0.10 | g | — | — |
| Myristic Acid (14:0) AFCD | 0.02 | g | — | — |
| Palmitic Acid (16:0) SR | 0.14 | g | — | — |
| Stearic Acid (18:0) SR | 0.009 | g | — | — |
| Linoleic Acid (18:2) AFCD | 3.6 | g | — | 21% |
| Linolenic Acid (18:3) SR | 0.01 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0.32 | g | — | — |
| Threonine SR | 0.09 | g | — | — |
| Isoleucine SR | 0.11 | g | — | — |
| Leucine SR | 0.23 | g | — | — |
| Lysine SR | 0.13 | g | — | — |
| Methionine SR | 0.06 | g | — | — |
| Cystine SR | 0.10 | g | — | — |
| Phenylalanine SR | 0.15 | g | — | — |
| Tyrosine SR | 0.11 | g | — | — |
| Valine SR | 0.17 | g | — | — |
| Arginine SR | 0.22 | g | — | — |
| Histidine SR | 0.07 | g | — | — |
| Alanine SR | 0.15 | g | — | — |
| Aspartic Acid SR | 0.27 | g | — | — |
| Glutamic Acid SR | 0.64 | g | — | — |
| Glycine SR | 0.16 | g | — | — |
| Proline SR | 0.17 | g | — | — |
| Serine SR | 0.15 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Selenium (via glutathione peroxidase) and vitamin E work as complementary antioxidants. Selenium reduces peroxides while vitamin E prevents lipid peroxidation in membranes.
Combs, Br J Nutr, 2001
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.32 | 100.6 |
| Threonine | 0.09 | 26.8 |
| Isoleucine | 0.11 | 35.5 |
| Leucine | 0.23 | 73.2 |
| Lysine | 0.13 | 40.5 |
| Methionine | 0.06 | 17.8 |
| Cystine | 0.10 | 30.8 |
| Phenylalanine | 0.15 | 48.3 |
| Tyrosine | 0.11 | 35.5 |
| Valine | 0.17 | 51.4 |
| Arginine | 0.22 | 68.2 |
| Histidine | 0.07 | 21.8 |
| Alanine | 0.15 | 46.4 |
| Aspartic Acid | 0.27 | 84.1 |
| Glutamic Acid | 0.64 | 200.0 |
| Glycine | 0.16 | 50.5 |
| Proline | 0.17 | 52.3 |
| Serine | 0.15 | 47.4 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Oatmeal” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Oat bran” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Oats” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Cereals
Top 10 countries by per capita supply of the “Cereals” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+8%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Cereal Grains and Pasta
Frequently Asked Questions
How many calories are in Oat bran, cooked?
Oat bran, cooked contains 40.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 3.2g of protein (32% of calories), 0.86g of fat (19%), and 11.4g of carbohydrates (114%). Carbohydrates are the primary energy source.
What is Oat bran, cooked most nutritious for?
The standout nutrient in Oat bran, cooked is Manganese, providing 5.6 mg per 100g (245% of the Daily Value). It is also a notable source of Phosphorus (105% DV). Our database tracks 80 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Oat bran, cooked high in protein?
Oat bran, cooked contains 3.2g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Oat bran, cooked?
Yes, Oat bran, cooked is rich in dietary fiber with 16.7g per 100 grams. The daily recommended intake is 25-38g, so a serving contributes meaningfully toward that goal. Dietary fiber supports digestive health and is associated with reduced risk of cardiovascular disease.
What is the glycemic index of Oat bran, cooked?
Oat bran, cooked has a glycemic index of 55, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Oat bran, cooked?
Oat bran, cooked has a moderate insulin response (II: 35) (clinically measured) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.