Oat bran, raw

Raw oat bran scores 86 of 100, a Strong result and rank 5 of 60 in Grains & pasta, well above the category median of 64. It's dense across the board: magnesium at 56% DV, dietary fiber at 55% DV, protein at 35% DV, and iron at 30% DV, an unusually broad spread of standout nutrients for a grain product.

Oat bran is typically cooked into a hot cereal similar to oatmeal, or stirred into muffins and breads for extra fiber and texture, rather than eaten raw. A one-cup (94 g) serving supplies 15.4 g of fiber and 17.3 g of protein at 246 calories per 100 g. The main practical note is that raw bran is dry and coarse, so it's rarely palatable straight from the container and needs cooking with liquid before eating.