EatSeeNutrition information: oat bran
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (6 g) |
|---|---|---|---|
| Energy | 246 kcal1029 kJ | 12% | 15 kcal63 kJ |
| Fat | 7 g | 10% | 0.4 g |
| of which saturated fatty acids | 1.3 g | 7% | 0.1 g |
| Carbs | 50.8 g | 20% | 3 g |
| of which sugars | 1.5 g | 2% | 0.1 g |
| Fiber | 15.4 g | - | 0.9 g |
| Protein | 17.3 g | 35% | 1 g |
| Salt | 0.01 g | 0% | <0.01 g |
| Water | 6.6 g | - | 0.4 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in oat bran?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon6 g | 15 kcal | 1 g | 3 g | 0.4 g |
| 3 tablespoons18 g | 44 kcal | 3.1 g | 9.1 g | 1.3 g |
| Cup98 g | 241 kcal | 17 g | 49.8 g | 6.9 g |
| 100 g | 246 kcal | 17.3 g | 50.8 g | 7 g |
Vitamins and minerals
Per 100 g, oat bran contains the most vitamin B1 (106% of the reference intake), phosphorus (105%), and magnesium (63%). We list nutrients that reach at least 2% of the reference intake per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 566 mg | 28% |
| Calcium | 58 mg | 7% |
| Magnesium | 235 mg | 63% |
| Phosphorus | 734 mg | 105% |
| Iron | 5.4 mg | 39% |
| Zinc | 3.1 mg | 31% |
| Vitamin B1 (thiamin) | 1.2 mg | 106% |
| Vitamin B2 (riboflavin) | 0.22 mg | 16% |
| Vitamin B3 (niacin) | 0.9 mg | 6% |
| Vitamin B6 | 0.17 mg | 12% |
| Folate | 52 µg | 26% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 3.2 µg | 4% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Oat bran compared with other foods
Oat bran has more calories per 100 g than 45% of the grain products in our chart. Here’s how products in the grains, rice, pasta, and cereal category with similar calorie content compare (kcal per 100 g):
- Cooked egg pasta138 kcal
- Cooked whole-wheat pasta149 kcal
- Cooked wheat pasta158 kcal
- Wheat bran216 kcal
- Oat bran246 kcal
- Dry bulgur342 kcal
- Dry buckwheat groats346 kcal
- Dry barley groats352 kcal
- Dry whole-wheat pasta352 kcal
FAQs
How many calories are in 1 tablespoon of oat bran?
How many calories are in 100 g of oat bran?
How much protein does oat bran contain?
How many carbs does oat bran contain?
Data source: USDA FoodData Central, SR28 database - “Oat bran, raw” (NDB 20033). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary depending on variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.