Wheat Bran

Q: How many calories in cup of wheat bran?

About 125 calories, with roughly 9g of protein. cup weighs about 58g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

216

cal per 100 g

Portion explorer

How much are you eating?

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

= 2.0 oz

Calories

125

Protein

Carbs

37.4g

Fat

2.5g

Protein 17% Carbs 72% Fat 11%

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Wheat Bran: 216 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 216 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 wheat 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.

Fiber42.8 g153%

Sugar0.41 g—

Saturated fat0.63 g3%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium1182 mg25%

Calcium73 mg6%

Iron10.57 mg59%

Magnesium611 mg145%

Zinc7.27 mg66%

Vitamin C0 mg0%

Vitamin E1.49 mg10%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B61.303 mg77%

Vitamin B120 mcg0%

Folate79 mcg20%

Niacin13.578 mg85%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

White Rice

86 fewer calories per 100g · -13g protein.

Cal130 Protein2.7 g Fat0.3 g

White Rice

86 fewer calories per 100g · -13g protein.

Cal130 Protein2.4 g Fat0.2 g

Pasta

90 fewer calories per 100g · -13g protein.

Cal126 Protein2.6 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup of wheat bran?

About 125 calories, with roughly 9g of protein. cup weighs about 58g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry wheat 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 wheat 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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