EatSeeNutrition information: wheat bran
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (4 g) |
|---|---|---|---|
| Energy | 216 kcal904 kJ | 11% | 9 kcal38 kJ |
| Fat | 4.3 g | 6% | 0.2 g |
| of which saturated fatty acids | 0.6 g | 3% | <0.1 g |
| Carbs | 21.7 g | 8% | 0.9 g |
| of which sugars | 0.4 g | 0% | <0.1 g |
| Fiber | 42.8 g | - | 1.7 g |
| Protein | 15.6 g | 31% | 0.6 g |
| Salt | 0.01 g | 0% | <0.01 g |
| Water | 9.9 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 wheat 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 tablespoon4 g | 9 kcal | 0.6 g | 0.9 g | 0.2 g |
| 3 tablespoons12 g | 26 kcal | 1.9 g | 2.6 g | 0.5 g |
| Cup60 g | 130 kcal | 9.4 g | 13 g | 2.6 g |
| 100 g | 216 kcal | 15.6 g | 21.7 g | 4.3 g |
Vitamins and minerals
Per 100 g, wheat bran contains the most magnesium (163% RI), phosphorus (145%), and vitamin B6 (93%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 1182 mg | 59% |
| Calcium | 73 mg | 9% |
| Magnesium | 611 mg | 163% |
| Phosphorus | 1013 mg | 145% |
| Iron | 10.6 mg | 76% |
| Zinc | 7.3 mg | 73% |
| Vitamin B1 (thiamin) | 0.52 mg | 47% |
| Vitamin B2 (riboflavin) | 0.58 mg | 41% |
| Vitamin B3 (niacin) | 13.6 mg | 85% |
| Vitamin B6 | 1.3 mg | 93% |
| Folate | 79 µg | 40% |
| Vitamin E | 1.5 mg | 13% |
| Vitamin K | 1.9 µg | 3% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
How wheat bran compares with other foods
Wheat bran has more calories per 100 g than 42% of the grain products in our chart. Here are products in the groats, rice, pasta, and cereal category with a similar calorie content (kcal per 100 g):
- Cooked white rice130 kcal
- 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
FAQs
How many calories are in 1 tablespoon of wheat bran?
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How many carbs does wheat bran contain?
Data source: USDA FoodData Central, SR28 database – “Wheat bran, crude” (NDB 20077). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary depending on the 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 compile our calorie chart.