Oat bran, raw — Food Nutrition Browser

Composition

Energy

Protein 17.3 g · 69 kcal/100g

Fat 7.0 g · 63 kcal/100g

Carbs 66.2 g · 265 kcal/100g

Fiber 15.4 g

Water 7 g

Total energy 246 kcal

Energy is predominantly from carbs (67%); EFSA recommends 45–60% for a balanced diet

Total fat

7.0g

Saturated

1.3g

Monounsat.

2.4g

Polyunsat.

2.8g

Omega-6

2.65g

Saturated fat is 4.9% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 98%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (98% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 1.0 mg

Vitamin K 3 µg

Thiamin (B1) 1.17 mg

Riboflavin (B2) 0.22 mg

Niacin (B3) 0.9 mg

Pantothenic (B5) 1.5 mg

Vitamin B6 0.17 mg

Folate (B9) 52 µg

Vitamin B12 0.00 µg

Minerals

Calcium 58 mg

Iron 5.4 mg

Magnesium 235 mg

Phosphorus 734 mg

Potassium 566 mg

Sodium 4 mg

Zinc 3.1 mg

Copper 0.40 mg

Manganese 5.63 mg

Selenium 45.2 µg

Notable source of Manganese (282% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.