Corn bran, crude
FDC 170289cup (76 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 91 · +27 vs Grains & pasta medianCorn 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.
See how this score is calculated, build a plate around corn bran, crude, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | 11% |
| Total fat | 0.92 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 86 g | 31% |
| Dietary fiber | 79 g | 282% |
| Sugars | 0 g | |
| Protein | 8.4 g | 17% |
| Potassium | 44 mg | 1% |
| Calcium | 42 mg | 3% |
| Iron | 2.8 mg | 16% |
| Magnesium | 64 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | 9% |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.1 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5.3 mg | 0% |
| Carbohydrate | 65 g | 24% |
| Dietary fiber | 60 g | 214% |
| Sugars | 0 g | |
| Protein | 6.4 g | 13% |
| Potassium | 33 mg | 1% |
| Calcium | 32 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 49 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 0.32 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170289Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rice bran, crudeDensity 93 vs 91Wheat bran, crudeDensity 96 vs 91Original analysis by NutriVerdict
In the kitchen and how to use it
Corn bran is the tough outer hull of the corn kernel, separated out during milling and sold as a coarse, pale yellow meal rather than eaten as a standalone dish. Bakers stir a few tablespoons into muffin, bread, or pancake batter to add texture and bulk without changing the flavor much, since corn bran itself is fairly neutral and slightly nutty tasting. It also gets sprinkled over hot cereal, mixed into homemade granola, or used as a partial flour substitute in recipes where a coarser, grainier crumb is acceptable. Because it absorbs liquid readily, recipes that include a substantial amount of corn bran often need a little extra liquid to keep the batter from turning dry and dense.
Corn bran keeps well in a sealed container in a cool, dry pantry for months, and can be moved to the freezer for longer storage since its low fat content makes it fairly resistant to going rancid. At 224 calories per 100 grams, it is calorie-dense for its volume, but the number that stands out is fiber, at 282% of the Daily Value per 100 grams (79 grams of fiber per 100 grams, or about 60 grams in a 76 gram cup). It also carries a real amount of protein, at 17% of the Daily Value and 8.36 grams per 100 grams, so a spoonful stirred into a baked good adds both bulk fiber and a modest protein contribution to a mostly grain-based recipe.
Frequently asked questions about corn bran, crude
How many calories are in corn bran?
Corn bran has 224 calories per 100 grams, or about 170 calories in a 76 gram cup.
Is corn bran a good source of fiber?
Yes, it is extremely high in fiber, providing 282% of the Daily Value and 79 grams of fiber per 100 grams.
How do you use corn bran in cooking?
It is typically stirred into muffin, bread, or pancake batter, or sprinkled over hot cereal, since it is too coarse and neutral tasting to eat on its own.