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oat bran raw
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Oat bran, raw

🔥 246 Calories
💪 17.3g Protein
⚡ 66.2g Carbohydrates
🥑 7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Oat bran, raw
Energy density
Dense
246 kcal per 100g
Macro energy profile
Carb-led
17% Protein · 67% Carbohydrates · 16% Fat
Glycemic profile
Low GI
GI 55 · GL 11
Notable signals
Very high in fiberVery high in vitamin B1Very high in magnesiumVery high in phosphorusHigh in protein

Nutritional Information

246
kcal/100g
Protein
17.3g
Carbohydrates
66.2g
Fat
7g
Glycemic Index:
55

About Oat bran, raw

Oat bran, raw, is the outer layer of the oat grain and is rich in dietary fiber, particularly beta-glucan, which is known for its health benefits. Originating from the Avena sativa plant, oat bran has been consumed for centuries and has gained popularity as a health food due to its nutritional profile. Oat bran is often used in baking or as a topping, and it can be included in various recipes to enhance both flavor and health benefits. Nutritionally, oat bran is a powerhouse, providing 246 calories per 100 grams along with significant amounts of protein, carbohydrates, and healthy fats. It contains 17.3 grams of protein, 66.2 grams of carbohydrates, and 7 grams of fat per 100 grams, making it an excellent energy source. Additionally, it is low in sodium and cholesterol, promoting heart health. Oat bran is versatile and can be incorporated into smoothies, cereals, or baked goods, making it a convenient choice for those looking to improve their dietary fiber intake and overall health.

Health Benefits

1. Supports heart health by lowering cholesterol levels.
2. Aids in weight management by promoting satiety.
3. Regulates blood sugar levels, beneficial for diabetics.
4. Enhances digestive health due to high fiber content.
5. May reduce the risk of certain cancers, including colorectal cancer.
6. Provides sustained energy, making it great for athletes.
7. Contains antioxidants that combat oxidative stress.
8. Supports healthy skin due to its nutrient profile.
9. Boosts immune function through beta-glucan.
10. Promotes gut health by acting as a prebiotic.

Recommended Food Pairings

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1. Yogurt: The creaminess of yogurt complements oat bran's texture and adds probiotics.
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2. Berries: Rich in antioxidants, berries provide a sweet contrast to oat bran's nutty flavor.
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3. Nuts and Seeds: These add healthy fats and protein, enhancing the overall nutritional profile.
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4. Honey or Maple Syrup: Natural sweeteners can make oat bran more palatable while adding flavor.
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5. Bananas: Their natural sweetness pairs well with oat bran in smoothies or baked goods.

How to Consume

Serving size
30g (approximately 1/4 cup)
Frequency
3-4 times per week
  • •1. Mix oat bran into smoothies for added fiber.
  • •2. Use as a topping for yogurt or oatmeal.
  • •3. Incorporate into baking recipes such as muffins or bread.
  • •4. Sprinkle on salads for added texture and nutrition.
  • •5. Combine with water or milk to make a nutritious porridge.

Selection & Storage

How to choose:

  • ✓1. Look for oat bran that is labeled as 'raw' and organic if possible.
  • ✓2. Check the expiration date to ensure freshness.
  • ✓3. Inspect the packaging for any signs of damage or moisture.
  • ✓4. Choose products that are stored in a cool, dry area.
Storage
Store in a cool, dry place, ideally in an airtight container at room temperature.
Shelf life
Can be stored for up to 6 months at room temperature; refrigerate for up to 1 year.

Warnings & Contraindications

  • ⚠️Individuals with celiac disease should avoid oat bran unless certified gluten-free.
  • ⚠️Those with a history of gastrointestinal issues should consult a healthcare provider before increasing fiber intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Always increase fiber intake gradually to avoid bloating or gas.

Frequently Asked Questions

How many calories does Oat bran, raw have?

Oat bran, raw contains 246 calories per 100 grams. This makes it a nutrient-dense option for those looking to increase fiber and protein in their diet without excessive calories.

Is Oat bran, raw healthy?

Yes, oat bran is considered very healthy due to its high fiber content, especially beta-glucan, which helps lower cholesterol and regulate blood sugar levels. It also provides essential nutrients like protein, iron, and magnesium, contributing to overall health.

How should Oat bran, raw be stored?

Oat bran should be stored in a cool, dry place in an airtight container to maintain its freshness. For longer shelf life, it can be refrigerated, where it can last up to a year.

What are the benefits of eating Oat bran, raw?

Eating oat bran can offer numerous health benefits, including improved heart health by reducing cholesterol levels, better digestion due to its high fiber content, and potential weight management by increasing feelings of fullness.

How much Oat bran, raw can I eat per day?

A recommended serving size of oat bran is about 30 grams, which can be consumed 3-4 times a week. However, it's important to increase fiber intake gradually to prevent digestive discomfort.

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