Muffins, oat bran
FDC 172769oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · +16 vs Baked goods medianOat bran muffins land solidly mid-pack for baked goods, earning 56 of 100 on the Nutrient Density Score, a Fair rating, and ranking 7 of 60 in the Baked goods category, better than most sweet breads and pastries. The bran gives them real mineral weight, with magnesium reaching 37% DV and iron climbing to 23% DV, while dietary fiber sits at 16% DV and protein at 14% DV, a profile that leans more whole grain than dessert.
A standard oat bran muffin works as a grab-and-go breakfast or a coffee-break pairing, and the bran's coarser texture keeps it less crumbly than a plain wheat muffin. At 270 calories per 100 grams it is still a baked good built on flour and sugar rather than a whole-grain staple, so portion size matters more here than with something like oatmeal itself.
See how this score is calculated, build a plate around muffins, oat bran, 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 | 270 kcal | 14% |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 393 mg | 17% |
| Carbohydrate | 48 g | 18% |
| Dietary fiber | 4.6 g | 16% |
| Sugars | 8.2 g | |
| Protein | 7 g | 14% |
| Potassium | 507 mg | 11% |
| Calcium | 63 mg | 5% |
| Iron | 4.2 mg | 23% |
| Magnesium | 157 mg | 37% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.66 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | 4% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 110 mg | 5% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 1.3 g | 5% |
| Sugars | 2.3 g | |
| Protein | 2 g | 4% |
| Potassium | 142 mg | 3% |
| Calcium | 18 mg | 1% |
| Iron | 1.2 mg | 7% |
| Magnesium | 44 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.18 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172769Original 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 baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bread, rice branDensity 56 vs 56Bread, whole-wheat, commercially prepared, toastedDensity 56 vs 56Bread, protein (includes gluten)Density 58 vs 56Original analysis by NutriVerdict
In the kitchen and how to use it
Oat bran muffins have a coarser, slightly chewy crumb than plain wheat muffins, with a nutty, faintly sweet flavor from the bran itself. Bakeries and home cooks often fold in raisins, chopped dates, banana, or a spoonful of molasses to round out the flavor, and the dense texture holds up well to a smear of butter or a drizzle of honey. Because the bran keeps the crumb moist, these muffins tend to stay soft for a couple of days without drying out the way lighter muffins can.
A 28 g portion runs 270 calories, so a standard muffin, which usually weighs several times that, adds up quickly; treating it as a breakfast-plus-coffee item rather than a snack keeps portions realistic. The bran contributes 4.6 g of fiber per 100 g along with 37% DV magnesium and 23% DV iron, numbers that put it ahead of most sweet baked goods. Store muffins at room temperature in a sealed container for a couple of days, or freeze individually wrapped portions and reheat in a toaster oven to bring back the just-baked texture.
Frequently asked questions about muffins, oat bran
How many calories are in oat bran muffins?
Oat bran muffins have about 270 calories per 100 g, so a whole muffin (which typically weighs more than that) can add up fast.
Are oat bran muffins a good source of magnesium?
Yes, oat bran muffins provide 37% DV magnesium per 100 g, making them one of the higher-magnesium baked goods in this list.
How should oat bran muffins be stored?
Keep them in a sealed container at room temperature for a couple of days, or freeze and reheat individual muffins in a toaster oven to restore their texture.