Oat bran cereal, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A highly nutritious and fiber-rich breakfast, cooked oat bran cereal offers a creamy texture and mild flavor, known for its heart-healthy benefits.
Per 100g reference serving, Oat bran cereal, cooked provides 46 kcal of energy, 3.21g protein (17% of calories), 12.3g total carbohydrates (67% of calories, including 2.9g dietary fiber and 0.27g sugars), and 1.3g total fat (16% of calories).
Vitamins Profile in Oat bran cereal, cooked (Per 100g)
Track how Oat bran cereal, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.19 mg | 1.3% DV |
| Vitamin K (Phylloquinone) | 0.6 µg | 0.5% DV |
| Vitamin B1 (Thiamin) | 0.174 mg | 14.5% DV |
| Vitamin B2 (Riboflavin) | 0.037 mg | 2.8% DV |
| Vitamin B3 (Niacin) | 0.156 mg | 1% DV |
| Vitamin B6 (Pyridoxine) | 0.028 mg | 1.6% DV |
| Total Folate (Vitamin B9) | 7 µg | 1.8% DV |
| Folate (Dietary Folate Equivalents) | 7 µg | 1.8% DV |
| Natural Food Folate | 7 µg | 1.8% DV |
| Choline | 6 mg | 1.1% DV |
| Lutein + Zeaxanthin | 30 µg | 0.3% DV |
Minerals & Electrolytes in Oat bran cereal, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.95 mg | 5.3% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 45 mg | 10.7% DV |
| Potassium (K) | 100 mg | 2.1% DV |
| Zinc (Zn) | 0.59 mg | 5.4% DV |
| Selenium (Se) | 8.4 µg | 15.3% DV |
| Phosphorus (P) | 129 mg | 10.3% DV |
| Copper (Cu) | 0.081 mg | 9% DV |
| Sodium (Na) | 69 mg | 3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.022 g | 1.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.491 g | 3.5% DV |
| Monounsaturated Fat (MUFA) | 0.441 g | 1.5% DV |
| Polyunsaturated Fat (PUFA) | 0.513 g | 2.6% DV |
| Saturated Fat (SFA) | 0.246 g | 1.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Oat bran cereal, cooked contains 46 calories (kcal), 3.21g of protein, 12.3g of carbohydrates (2.9g fiber, 0.27g total sugars), and 1.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Oat bran cereal, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 2.89 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Oat bran cereal, cooked: Milk, Cereals containing gluten (oats). In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Oat bran cereal, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.