Oat Bran, Raw

Serving Size 1 cup

Nutritional Value and Analysis

Oat Bran, Raw with a serving size of 1 cup has a total of 231.24 calories with 6.61 grams of fat. The serving size is equivalent to 94 grams of food and contains 59.49 calories from fat. This item is classified as cereal grains and pasta foods.

This food is a good source of protein, fiber, magnesium, phosphorus, copper, manganese, selenium, thiamin, tryptophan, threonine, isoleucine, leucine, phenylalanine, valine and histidine .

Protein 32% of DV

A serving of 94 grams of oat bran, raw has 32% of the recommended daily needs of protein.

Fiber 58% of DV

A serving of 94 grams of oat bran, raw has 58% of the recommended daily needs of fiber.

Magnesium 53% of DV

A serving of 94 grams of oat bran, raw has 53% of the recommended daily needs of magnesium.

Phosphorus 55% of DV

A serving of 94 grams of oat bran, raw has 55% of the recommended daily needs of phosphorus.

Copper 42% of DV

A serving of 94 grams of oat bran, raw has 42% of the recommended daily needs of copper.

Manganese 230% of DV

A serving of 94 grams of oat bran, raw has 230% of the recommended daily needs of manganese.

Selenium 77% of DV

A serving of 94 grams of oat bran, raw has 77% of the recommended daily needs of selenium.

Thiamin 92% of DV

A serving of 94 grams of oat bran, raw has 92% of the recommended daily needs of thiamin.

Tryptophan 94% of DV

A serving of 94 grams of oat bran, raw has 94% of the recommended daily needs of tryptophan.

Threonine 36% of DV

A serving of 94 grams of oat bran, raw has 36% of the recommended daily needs of threonine.

Isoleucine 51% of DV

A serving of 94 grams of oat bran, raw has 51% of the recommended daily needs of isoleucine.

Leucine 46% of DV

A serving of 94 grams of oat bran, raw has 46% of the recommended daily needs of leucine.

Phenylalanine 40% of DV

A serving of 94 grams of oat bran, raw has 40% of the recommended daily needs of phenylalanine.

Valine 58% of DV

A serving of 94 grams of oat bran, raw has 58% of the recommended daily needs of valine.

Histidine 43% of DV

A serving of 94 grams of oat bran, raw has 43% of the recommended daily needs of histidine.

Amount Per Serving
Calories 231.24		Calories from Fat 59
% Daily Value*
Total Fat 6.6g		10%
	Saturated Fat 1.3g	6%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 3.8mg		0%
Total Carbohydrate 62.3g		21%
	Dietary Fiber 14.5g	58%
	Sugars 1g
Protein 16g

Vitamin A 0%	Vitamin C 0%
Calcium 4%	Iron 28%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	0 IU	0%
→ Vitamin A, RAE	0 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	169.2 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.16 mg	9%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.95 mg	6%
→ Beta Tocopherol	0.08 mg	-
→ Delta Tocopherol	0.09 mg	-
→ Gamma Tocopherol	0 mg	-
→ Alpha Tocotrienol	2.08 mg	-
→ Beta Tocotrienol	0.08 mg	-
→ Gamma Tocotrienol	0 mg	-
Vitamin K	3.01 µg	3%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	62.25 g	21%
Sugars	1.36 g	5%
Fiber	14.48 g	58%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	6.61 g	10%
Saturated Fats	1.25 g	6%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0.02 g	-
→ Myristic Acid	0.02 g	-
→ Palmitic Acid	1.06 g	-
→ Stearic Acid	0.07 g	-
Monounsaturated Fats	2.23 g	-
→ Palmitoleic Acid	0.01 g	-
→ Oleic Acid	2.22 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	2.6 g	-
→ Linolenic Acid (18:2)	2.49 g	-
→ Linolenic Acid (18:3)	0.11 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	16.26 g	32%
→ Alanine	0.82 g	-
→ Arginine	1.2 g	-
→ Aspartic acid	1.48 g	-
→ Cystine	0.54 g	-
→ Glutamic acid	3.52 g	-
→ Glycine	0.89 g	-
→ Histidine	0.39 g	43%
→ Isoleucine	0.63 g	51%
→ Leucine	1.29 g	46%
→ Lysine	0.71 g	29%
→ Methionine	0.31 g	25%
→ Phenylalanine	0.85 g	40%
→ Proline	0.92 g	-
→ Serine	0.84 g	-
→ Threonine	0.47 g	36%
→ Tryptophan	0.31 g	94%
→ Tyrosine	0.63 g	26%
→ Valine	0.91 g	58%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	54.52 mg	4%
Copper	0.38 mg	42%
Iron	5.09 mg	28%
Magnesium	220.9 mg	53%
Manganese	5.29 mg	230%
Phosphorus	689.96 mg	55%
Potassium	532.04 mg	11%
Selenium	42.49 µg	77%
Sodium	3.76 mg	0%
Zinc	2.92 mg	27%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.72 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	6.16 g	-

Calories Burn off Time

How long would it take to burn off Oat Bran, Raw with 231.24calories? A brisk walk for 50 minutes, jogging for 24 minutes, or hiking for 39 minutes will help your burn off the calories in oat bran, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	48 minutes
Dancing	42 minutes
Golfing	42 minutes
Hiking	39 minutes
Light Gardening	42 minutes
Stretching	77 minutes
Walking - 3.5 mph	50 minutes
Weight Training - light workout	64 minutes
Aerobics	29 minutes
Basketball	32 minutes
Bicycling - 10 mph or more	24 minutes
Running - 5 mph	24 minutes
Swimming	27 minutes
Walking - 4.5 mph	30 minutes
Weight Training - vigorous workout	32 minutes

Similar Food Items to Oat Bran, Raw

Name	Calories	Total Fat	Proteins	Carbohydrates
Hominy, Canned, White	72	0.88g	1.48g	14.26g
Millet, Cooked	119	1g	3.51g	23.67g
Millet, Raw	378	4.22g	11.02g	72.85g
Oat Bran, Cooked	40	0.86g	3.21g	11.44g
Oats	389	6.9g	16.89g	66.27g
Quinoa, Uncooked	368	6.07g	14.12g	64.16g
Rice, Brown, Long-grain, Cooked	123	0.97g	2.74g	25.58g
Rice, Brown, Long-grain, Raw	367	3.2g	7.54g	76.25g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium