Wheat bran, crude
FDC 169722cup (58 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 96 · +32 vs Grains & pasta medianCrude wheat bran ranks first of 60 in Grains & pasta with a 96 of 100 Nutrient Density Score, Elite band. Per 100 grams it carries 153% of the daily value for dietary fiber and 145% DV for magnesium, with iron at 59% DV and protein at 31% DV.
Bran is the coarse outer layer milled off wheat kernels, most often stirred into oatmeal, baked into muffins, or sprinkled over cereal a few tablespoons at a time rather than eaten as a standalone food. A cup weighs about 58 grams. No limits were flagged for this entry, and it already holds the top spot in its category, so there is no higher-scoring grain alternative to point to here.
See how this score is calculated, build a plate around wheat 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 | 216 kcal | 11% |
| Total fat | 4.3 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 65 g | 23% |
| Dietary fiber | 43 g | 153% |
| Sugars | 0.41 g | |
| Protein | 16 g | 31% |
| Potassium | 1180 mg | 25% |
| Calcium | 73 mg | 6% |
| Iron | 11 mg | 59% |
| Magnesium | 611 mg | 145% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.5 mg | 10% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | 6% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.2 mg | 0% |
| Carbohydrate | 37 g | 14% |
| Dietary fiber | 25 g | 89% |
| Sugars | 0.24 g | |
| Protein | 9 g | 18% |
| Potassium | 684 mg | 15% |
| Calcium | 42 mg | 3% |
| Iron | 6.1 mg | 34% |
| Magnesium | 354 mg | 84% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.86 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 169722Original 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
In the kitchen and how to use it
Wheat bran is the coarse, flaky outer layer of the wheat kernel that is milled off during refining, with a nutty flavor and a texture that adds noticeable bulk and chew wherever it is stirred in. It is commonly mixed into muffin and bread batters, sprinkled over hot or cold cereal, blended into smoothies, or added to homemade granola for extra crunch. Because it absorbs liquid readily, recipes that use a lot of bran often call for extra milk, water, or eggs to keep the finished batter from turning dry and dense.
Keep wheat bran in a sealed container in the refrigerator or freezer, since its natural oils can turn rancid faster than refined flour once exposed to air and warmth. A single cup weighs 58 grams and provides 42.8 grams of fiber, making it rich in fiber at 153% DV and magnesium at 145% DV per 100 grams, so stirring even a couple of tablespoons into oatmeal or a baked good is a straightforward way to add bulk and fiber to a meal. Its 15.6 grams of protein per 100 grams also makes it a useful addition to a grain-based breakfast, and its low sugar content of just 0.41 grams per 100 grams means it adds texture without much sweetness of its own.
Frequently asked questions about wheat bran, crude
How many calories are in wheat bran?
Wheat bran has 216 calories per 100 grams, and a 1-cup serving weighs 58 grams.
Is wheat bran a good source of fiber?
Yes, wheat bran is rich in fiber at 153% DV per 100 grams, along with magnesium at 145% DV.
How do you store wheat bran?
Keep it sealed in the refrigerator or freezer, since its natural oils can turn rancid at room temperature.