Oat bran, cooked

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 84 / 100 How is this scored?

Composition

Energy

Protein 3.2 g · 13 kcal/100g
Fat 0.9 g · 8 kcal/100g
Carbs 11.4 g · 46 kcal/100g
Fiber 2.6 g
Water 84 g
Total energy 40 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Fat quality 71 / 100 How is this scored?
Total fat
0.9g
Saturated
0.2g
Monounsat.
0.3g
Polyunsat.
0.3g
Omega-6
0.32g

Saturated fat is 3.7% of energy, within the WHO limit of 10%.

Protein quality 90 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 90%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (90% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 29 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.1 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.03 mg
Folate (B9) 6 µg
Vitamin B12 0.00 µg

Minerals

Calcium 10 mg
Iron 0.9 mg
Magnesium 40 mg
Phosphorus 119 mg
Potassium 92 mg
Sodium 1 mg
Zinc 0.5 mg
Copper 0.07 mg
Manganese 0.96 mg
Selenium 7.7 µg

Notable source of Manganese (48% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.