Bread, oat bran
FDC 172676oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 47 · +7 vs Baked goods medianBread, oat bran lands solidly mid-pack for its category, scoring 47 of 100 (Fair band) and placing 17th of 60 in Baked goods on the density scale. Per 100 grams it delivers a standout 21% DV of protein alongside 17% DV iron and 16% DV dietary fiber, a combination that stands out for a wheat-based loaf.
Sliced for toast or sandwiches, a typical 28 gram slice fits into a lunch pairing with eggs or a savory spread. At 236 calories per 100 grams it isn't a low-calorie choice, so portioning by slice count rather than eyeballing helps keep a meal balanced.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | 12% |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 353 mg | 15% |
| Carbohydrate | 40 g | 14% |
| Dietary fiber | 4.5 g | 16% |
| Sugars | 7.7 g | |
| Protein | 10 g | 21% |
| Potassium | 147 mg | 3% |
| Calcium | 65 mg | 5% |
| Iron | 3.1 mg | 17% |
| Magnesium | 35 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.44 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | 3% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 99 mg | 4% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 1.3 g | 5% |
| Sugars | 2.2 g | |
| Protein | 2.9 g | 6% |
| Potassium | 41 mg | 1% |
| Calcium | 18 mg | 1% |
| Iron | 0.87 mg | 5% |
| Magnesium | 9.8 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172676Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cracker, mealDensity 47 vs 47English muffins, whole grain whiteDensity 48 vs 47Crackers, whole-wheatDensity 48 vs 47