Oat bran, cooked vs Oat bran, raw
Original comparison by NutriVerdict
Bottom line: Oat bran, cooked is the more nutrient-dense of the two, scoring 87 of 100 to 86 for Oat bran, raw.
Oat bran, cooked and oat bran, raw score nearly the same, 87 of 100 versus 86 of 100, since they are the same food at different preparation stages. The real difference is water dilution: cooked oat bran has just 40 calories, 3.21 g protein, and 2.6 g fiber per 100 g, while raw oat bran concentrates those same nutrients into 246 calories, 17.3 g protein, and 15.4 g fiber. Sodium stays low either way, 1 mg cooked versus 4 mg raw.
Choose cooked oat bran when you want a large, low-calorie bowl for the same nutrients. Choose raw oat bran when measuring by dry weight for baking or when you want a denser protein and fiber hit per 100 g. The near-identical scores confirm this is really a portion-size choice, not a nutrient one.
Head to head, per 100 g
| Metric | Oat bran, cooked | Oat bran, raw |
|---|---|---|
| Nutrient Density Score | 87 | 86 |
| Calories | 40 kcal | 246 kcal |
| Protein | 3.2 g | 17 g |
| Carbohydrate | 11 g | 66 g |
| Dietary fiber | 2.6 g | 15 g |
| Sugars | - | 1.5 g |
| Total fat | 0.9 g | 7 g |
| Saturated fat | 0.2 g | 1.3 g |
| Sodium | 1 mg | 4 mg |
| Potassium | 92 mg | 566 mg |
| Calcium | 10 mg | 58 mg |
| Iron | 0.9 mg | 5.4 mg |
| Magnesium | 40 mg | 235 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | - | 1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oat bran, cooked healthier than Oat bran, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oat bran, cooked scores higher, 87 of 100 to 86. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oat bran, cooked or Oat bran, raw?
Oat bran, raw has more protein, 17.3 g per 100 g to 3.2 g.
Which has fewer calories?
Oat bran, cooked is lower in calories, 40 kcal per 100 g to 246 kcal.
Which has more fiber?
Oat bran, raw has more dietary fiber, 15.4 g per 100 g to 2.6 g.