Food · Cereal Grains and Pasta
Oat bran nutrition facts
A typical portion of oat bran (1 cup; 219 g, cooked) has 90 calories and 7g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 40 calories (cooked) to 246 (raw).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Oat bran, cooked, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.2g
- more than 31% of 8,218 USDA reference foods
- Calories per 100 g
- 40
- more than 10% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 219 g in USDA's record for Oat bran, cooked (FDC 168873); across 2 records of oat bran USDA weighs it at 94 to 219 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 69% carbohydrate, 12% fat and 19% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Manganese2.1 mg in 1 cup (219 g), 92% of the Daily Value
- Selenium17 µg in 1 cup (219 g), 31% of the Daily Value
- Thiamin0.4 mg in 1 cup (219 g), 29% of the Daily Value
- Magnesium88 mg in 1 cup (219 g), 21% of the Daily Value
- Phosphorus261 mg in 1 cup (219 g), 21% of the Daily Value
- Copper0.1 mg in 1 cup (219 g), 16% of the Daily Value
- Zinc1.2 mg in 1 cup (219 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168873), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of oat bran USDA describes
Raw has the most calories per 100 g (246); the fewest: Cooked (40)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Oat bran, cooked | 40 | 3.2 g | 0.9 g | 1 mg |
| Oat bran, raw | 246 | 17.3 g | 7 g | 4 mg |
| Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | 43 | 2 g | 1 g | 46 mg |
Every nutrient in this record (61)
The portion is 1 cup (219 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 7.03 g | 3.21 g | 14% |
| Total lipid (fat) | 1.88 g | 0.86 g | 2% |
| Carbohydrate, by difference | 25.1 g | 11.4 g | 9% |
| Ash | 1.07 g | 0.49 g | |
| Energy | 87.6 kcal | 40.0 kcal | |
| Water | 184 g | 84.0 g | |
| Fiber, total dietary | 5.69 g | 2.60 g | 20% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.36 g | 0.16 g | 2% |
| Fatty acids, total monounsaturated | 0.64 g | 0.29 g | |
| Fatty acids, total polyunsaturated | 0.74 g | 0.34 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 21.9 mg | 10.0 mg | 2% |
| Iron, Fe | 1.93 mg | 0.88 mg | 11% |
| Magnesium, Mg | 87.6 mg | 40.0 mg | 21% |
| Phosphorus, P | 261 mg | 119 mg | 21% |
| Potassium, K | 201 mg | 92.0 mg | 4% |
| Sodium, Na | 2.19 mg | 1.00 mg | 0% |
| Zinc, Zn | 1.16 mg | 0.53 mg | 11% |
| Copper, Cu | 0.14 mg | 0.066 mg | 16% |
| Manganese, Mn | 2.11 mg | 0.96 mg | 92% |
| Selenium, Se | 16.9 µg | 7.70 µg | 31% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.35 mg | 0.16 mg | 29% |
| Riboflavin | 0.074 mg | 0.034 mg | 6% |
| Niacin | 0.32 mg | 0.14 mg | 2% |
| Pantothenic acid | 0.48 mg | 0.22 mg | |
| Vitamin B-6 | 0.055 mg | 0.025 mg | 3% |
| Folate, total | 13.1 µg | 6.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 13.1 µg | 6.00 µg | |
| Folate, DFE | 13.1 µg | 6.00 µg | 3% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.12 g | 0.057 g | |
| Threonine | 0.19 g | 0.086 g | |
| Isoleucine | 0.25 g | 0.11 g | |
| Leucine | 0.51 g | 0.23 g | |
| Lysine | 0.28 g | 0.13 g | |
| Methionine | 0.12 g | 0.057 g | |
| Cystine | 0.22 g | 0.099 g | |
| Phenylalanine | 0.34 g | 0.15 g | |
| Tyrosine | 0.25 g | 0.11 g | |
| Valine | 0.36 g | 0.17 g | |
| Arginine | 0.48 g | 0.22 g | |
| Histidine | 0.15 g | 0.070 g | |
| Alanine | 0.33 g | 0.15 g | |
| Aspartic acid | 0.59 g | 0.27 g | |
| Glutamic acid | 1.41 g | 0.64 g | |
| Glycine | 0.35 g | 0.16 g | |
| Proline | 0.37 g | 0.17 g | |
| Serine | 0.33 g | 0.15 g |
Fatty acids (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 12:0 | 0.0066 g | 0.0030 g | |
| SFA 14:0 | 0.0044 g | 0.0020 g | |
| SFA 16:0 | 0.30 g | 0.14 g | |
| SFA 18:0 | 0.020 g | 0.0090 g | |
| MUFA 18:1 | 0.64 g | 0.29 g | |
| PUFA 18:2 | 0.71 g | 0.32 g | |
| PUFA 18:3 | 0.033 g | 0.015 g | |
| MUFA 16:1 | 0.0044 g | 0.0020 g |
Source: USDA FoodData Central, FDC 168873: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in oat bran?
90 in 1 cup (219 g) of cooked; 40 to 246 per 100 g across USDA's descriptions.
How much protein is in oat bran?
7g in 1 cup; 3.2 g per 100 g.
How much sodium is in oat bran?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov