Oat bran, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
The nutritious outer layer of the oat groat, cooked to a creamy consistency, offering a hearty, fiber-rich breakfast or addition to meals.
Per 100g reference serving, Oat bran, cooked provides 40 kcal of energy, 3.21g protein (19% of calories), 11.4g total carbohydrates (69% of calories, including 2.6g dietary fiber and 0g sugars), and 0.86g total fat (12% of calories).
Vitamins Profile in Oat bran, cooked (Per 100g)
Track how Oat bran, 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 B1 (Thiamin) | 0.16 mg | 13.3% DV |
| Vitamin B2 (Riboflavin) | 0.034 mg | 2.6% DV |
| Vitamin B3 (Niacin) | 0.144 mg | 0.9% DV |
| Vitamin B5 (Pantothenic Acid) | 0.217 mg | 4.3% DV |
| Vitamin B6 (Pyridoxine) | 0.025 mg | 1.5% DV |
| Total Folate (Vitamin B9) | 6 µg | 1.5% DV |
| Folate (Dietary Folate Equivalents) | 6 µg | 1.5% DV |
| Natural Food Folate | 6 µg | 1.5% DV |
Minerals & Electrolytes in Oat bran, 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) | 0.88 mg | 4.9% DV |
| Calcium (Ca) | 10 mg | 0.8% DV |
| Magnesium (Mg) | 40 mg | 9.5% DV |
| Potassium (K) | 92 mg | 2% DV |
| Zinc (Zn) | 0.53 mg | 4.8% DV |
| Selenium (Se) | 7.7 µg | 14% DV |
| Phosphorus (P) | 119 mg | 9.5% DV |
| Copper (Cu) | 0.066 mg | 7.3% DV |
| Manganese (Mn) | 0.964 mg | 41.9% DV |
| Sodium (Na) | 1 mg | 0% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.015 g | 0.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.324 g | 2.3% DV |
| Monounsaturated Fat (MUFA) | 0.291 g | 1% DV |
| Polyunsaturated Fat (PUFA) | 0.339 g | 1.7% DV |
| Saturated Fat (SFA) | 0.163 g | 0.8% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.235 g | 7.8% DV |
| Isoleucine (BCAA) | 0.114 g | 7.6% DV |
| Valine (BCAA) | 0.165 g | 9.2% DV |
| Lysine | 0.13 g | 6.2% DV |
| Methionine | 0.057 g | 5.7% DV |
| Tryptophan | 0.057 g | 14.2% DV |
| Phenylalanine | 0.155 g | 10.3% DV |
| Threonine | 0.086 g | 7.8% DV |
| Histidine | 0.07 g | 8.8% DV |
| Glycine | 0.162 g | 5.4% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Oat bran, cooked contains 40 calories (kcal), 3.21g of protein, 11.4g of carbohydrates (2.6g fiber, 0g total sugars), and 0.86g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Oat bran, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 2.87 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Oat bran, cooked: Cereals containing gluten (oats). In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Oat bran, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.