Corn bran, crude

Corn bran is a fiber standout, scoring 91 of 100 on the Nutrient Density Score, an Elite result that ranks it 3 of 60 in the Grains & pasta category. Dietary fiber reaches an enormous 282% of the Daily Value per serving, backed by protein at 17%, iron at 16%, and magnesium at 15%.

Corn bran is the coarse outer layer milled off corn kernels, most often used as a fiber additive stirred into baked goods, cereals, or smoothies rather than eaten on its own. A cup weighs in at 224 calories per 100 g, so it is typically used in small measured amounts rather than as a full serving. No limits are flagged for this food, making it a straightforward way to add fiber to a recipe.