Oat bran, raw
FDC 168872cup (94 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 86 · +22 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Oat bran, raw ranks among the most nutrient-dense foods we cover, scoring 86 of 100. Within grains & pasta it ranks 5 of 60. Per 100 grams it is an excellent source of magnesium (56% DV), an excellent source of dietary fiber (55% DV), an excellent source of protein (35% DV). Most of its 246 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | 12% |
| Total fat | 7 g | 9% |
| Saturated fat | 1.3 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 66 g | 24% |
| Dietary fiber | 15 g | 55% |
| Sugars | 1.5 g | |
| Protein | 17 g | 35% |
| Potassium | 566 mg | 12% |
| Calcium | 58 mg | 4% |
| Iron | 5.4 mg | 30% |
| Magnesium | 235 mg | 56% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | 12% |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 62 g | 23% |
| Dietary fiber | 14 g | 52% |
| Sugars | 1.4 g | |
| Protein | 16 g | 33% |
| Potassium | 532 mg | 11% |
| Calcium | 55 mg | 4% |
| Iron | 5.1 mg | 28% |
| Magnesium | 221 mg | 53% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.95 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 168872Original 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 grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oat bran, cookedDensity 87 vs 86Corn bran, crudeDensity 91 vs 86Rice bran, crudeDensity 93 vs 86