Oat bran, cooked
FDC 168873cup (219 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 87 · +23 vs Grains & pasta medianCooked into a porridge rather than eaten dry, oat bran scores 87 of 100, a Strong result ranking 4 of 60 in Grains & pasta, well ahead of the category median. Its main contribution is magnesium at a good 10% DV, with the low calorie count doing the rest of the work for its score.
It's prepared much like oatmeal, simmered with water or milk and topped with fruit, with a cup serving of 219 g as the reference amount. No limiting nutrient is flagged here, though its nutrient contribution is modest overall aside from magnesium, reflecting how much water it absorbs during cooking.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | 2% |
| Total fat | 0.86 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | - | |
| Protein | 3.2 g | 6% |
| Potassium | 92 mg | 2% |
| Calcium | 10 mg | 1% |
| Iron | 0.88 mg | 5% |
| Magnesium | 40 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | 4% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.2 mg | 0% |
| Carbohydrate | 25 g | 9% |
| Dietary fiber | 5.7 g | 20% |
| Sugars | - | |
| Protein | 7 g | 14% |
| Potassium | 201 mg | 4% |
| Calcium | 22 mg | 2% |
| Iron | 1.9 mg | 11% |
| Magnesium | 88 mg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168873Original 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.
Corn bran, crudeDensity 91 vs 87Rice bran, crudeDensity 93 vs 87Wheat bran, crudeDensity 96 vs 87