Oat Bran

Q: How many calories in cup of oat bran?

About 231 calories, with roughly 16.3g of protein. cup weighs about 94g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

246

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.3 oz

Calories

231

Protein

16.3g

Carbs

62.2g

Fat

6.6g

Protein 17% Carbs 67% Fat 16%

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Oat Bran: 246 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 246 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry oat bran becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber15.4 g55%

Sugar1.45 g—

Saturated fat1.328 g7%

Cholesterol0 mg0%

Sodium4 mg0%

Potassium566 mg12%

Calcium58 mg4%

Iron5.41 mg30%

Magnesium235 mg56%

Zinc3.11 mg28%

Vitamin C0 mg0%

Vitamin E1.01 mg7%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.165 mg10%

Vitamin B120 mcg0%

Folate52 mcg13%

Niacin0.934 mg6%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Noodles

90 more calories per 100g · -6g fat.

Cal336 Protein14.4 g Fat0.7 g

White Rice

112 more calories per 100g · -11g protein.

Cal358 Protein6.5 g Fat0.5 g

White Rice

114 more calories per 100g · -11g protein.

Cal360 Protein6.6 g Fat0.6 g

Common questions

The stuff people actually ask.

How many calories in cup of oat bran?

About 231 calories, with roughly 16.3g of protein. cup weighs about 94g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry oat bran is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is oat bran actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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