Oat Bran Calories & Nutrition Facts
High-fiber outer layer of oat grain rich in beta-glucan.
Quick answer
How many calories are in Oat Bran?
Oat Bran has 246 calories per 100g. A 1 oz (28g) has about 69 calories. It is a moderate-calorie food, with most calories coming from carbs.
Practical Portion Guide for Oat Bran
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 69 kcal | 4.8g | 18.5g | 14.3g | 0.0g |
| 50g snack portion | 123 kcal | 8.5g | 33.0g | 25.5g | 0.0g |
| 100g reference | 246 kcal | 17.0g | 66.0g | 51.0g | 0.0g |
| 200g larger portion | 492 kcal | 34.0g | 132.0g | 102.0g | 0.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 55 (Low)
How Oat Bran Fits Into a Diet
Oat Bran can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Oat Bran
Compare Oat Bran With Similar Grains
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Oat Bran | 246 kcal | 17g | 66g | 0g | 15g |
| Couscous (Cooked) | 112 kcal | 3.8g | 23.2g | 0.2g | 1.4g |
| Farro (Cooked) | 120 kcal | 5g | 24g | 0.7g | 3.5g |
| Amaranth (Cooked) | 102 kcal | 3.8g | 18.7g | 1.6g | 2.1g |
| Spelt (Cooked) | 127 kcal | 5.5g | 26.4g | 0.9g | 3.9g |
| Sorghum (Cooked) | 120 kcal | 4g | 25g | 1.3g | 3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Oat Bran: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Oat Bran?
Oat Bran contains 246 calories per 100g serving. This includes 68 calories from protein, 264 calories from carbohydrates, and 0 calories from fat.
Is Oat Bran good for weight loss?
Oat Bran can be part of a weight loss diet with 246 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Oat Bran?
Oat Bran contains 17g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Oat Bran?
Track Oat Bran by grams when precision matters. A practical starting point is 1 oz (28g), which is about 69 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Oat Bran keto-friendly?
Oat Bran is not ideal for strict keto diets due to its 66g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Oat Bran good for diabetics?
Oat Bran is generally suitable for people with diabetes with a glycemic index of 55. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Oat Bran?
Oat Bran is a good source of vitamins B1, B5, B6 and minerals including Manganese, Phosphorus, Magnesium, Iron, Zinc. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Oat Bran?
Calorique standardizes Oat Bran nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Couscous (Cooked)
112 cal · 3.8g protein per 100g
Farro (Cooked)
120 cal · 5g protein per 100g
Amaranth (Cooked)
102 cal · 3.8g protein per 100g
Spelt (Cooked)
127 cal · 5.5g protein per 100g
Sorghum (Cooked)
120 cal · 4g protein per 100g
Cornmeal
362 cal · 8.1g protein per 100g
Wild Rice (Cooked)
101 cal · 4g protein per 100g
Bulgur Wheat (Cooked)
83 cal · 3.1g protein per 100g