Oat bran, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
The outer layer of the oat groat, rich in fiber and nutrients, typically consumed as a hot cereal or added to baked goods.
Per 100g reference serving, Oat bran, raw provides 246 kcal of energy, 17.3g protein (17% of calories), 66.2g total carbohydrates (67% of calories, including 15.4g dietary fiber and 1.45g sugars), and 7.03g total fat (16% of calories).
Vitamins Profile in Oat bran, raw (Per 100g)
Track how Oat bran, raw 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) | 3.48 mg | 23.2% DV |
| Vitamin K (Phylloquinone) | 3.2 µg | 2.7% DV |
| Vitamin B1 (Thiamin) | 1.17 mg | 97.5% DV |
| Vitamin B2 (Riboflavin) | 0.22 mg | 16.9% DV |
| Vitamin B3 (Niacin) | 0.934 mg | 5.8% DV |
| Vitamin B5 (Pantothenic Acid) | 1.49 mg | 29.9% DV |
| Vitamin B6 (Pyridoxine) | 0.165 mg | 9.7% DV |
| Total Folate (Vitamin B9) | 52 µg | 13% DV |
| Folate (Dietary Folate Equivalents) | 52 µg | 13% DV |
| Natural Food Folate | 52 µg | 13% DV |
| Choline | 32.2 mg | 5.9% DV |
| Betaine (Trimethylglycine) | 19.6 mg | 7.8% DV |
| Lutein + Zeaxanthin | 180 µg | 1.8% DV |
Minerals & Electrolytes in Oat bran, raw (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) | 5.41 mg | 30.1% DV |
| Calcium (Ca) | 58 mg | 4.5% DV |
| Magnesium (Mg) | 235 mg | 56% DV |
| Potassium (K) | 566 mg | 12% DV |
| Zinc (Zn) | 3.11 mg | 28.3% DV |
| Selenium (Se) | 45.2 µg | 82.2% DV |
| Phosphorus (P) | 734 mg | 58.7% DV |
| Copper (Cu) | 0.403 mg | 44.8% DV |
| Manganese (Mn) | 5.63 mg | 100% DV |
| Sodium (Na) | 4 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.121 g | 7.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.65 g | 18.9% DV |
| Monounsaturated Fat (MUFA) | 2.38 g | 7.9% DV |
| Polyunsaturated Fat (PUFA) | 2.77 g | 13.8% DV |
| Saturated Fat (SFA) | 1.33 g | 6.6% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.37 g | 45.8% DV |
| Isoleucine (BCAA) | 0.668 g | 44.5% DV |
| Valine (BCAA) | 0.964 g | 53.6% DV |
| Lysine | 0.76 g | 36.2% DV |
| Methionine | 0.335 g | 33.5% DV |
| Tryptophan | 0.335 g | 83.8% DV |
| Phenylalanine | 0.908 g | 60.5% DV |
| Threonine | 0.502 g | 45.6% DV |
| Histidine | 0.41 g | 51.2% DV |
| Glycine | 0.947 g | 31.6% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Oat bran, raw contains 246 calories (kcal), 17.3g of protein, 66.2g of carbohydrates (15.4g fiber, 1.45g total sugars), and 7.03g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Oat bran, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 16.9 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Oat bran, raw: 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, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.