What are the nutritional values ​​of oat bran?

Oat bran

Oats are a good ingredient for controlling sugar. This ingredient comes from oats, but it has lower energy than oats and has higher nutrient content than oats. It is oat bran .

A healthy and excellent dietary structure should include a rich variety of foods, reasonable combinations, and maintain a balanced intake of sufficient protein, dietary fiber , vitamins, minerals, fatty acids and other nutrients. At the same time, carbohydrates should be controlled, with less oil and less salt, and meals should be regular.

Oat bran
Oat bran

It is rich in fiber and nutrients and is a popular health food. Oat bran and its functions and effects mainly include lowering cholesterol levels, preventing diabetes, promoting weight loss, and improving neurological health.

What is oat bran?

Oat bran is the outer layer of oats that is removed during processing and is rich in nutrients and has a variety of health benefits. According to search results, key nutritional benefits of oat bran include:

1. **Water-soluble dietary fiber**: More than 95% of the water-soluble fiber in oat bran is distributed in oat bran, especially beta-glucan. This fiber can help lower cholesterol and is good for cardiovascular health. Useful.

2. **Enhance satiety**: Oat bran can expand 25 times when exposed to water, so it has a strong sense of satiety and helps with weight control and weight loss.

3. **Promote intestinal health**: The dietary fiber, it helps promote intestinal peristalsis and prevent constipation. It is sometimes called a “natural intestinal scavenger.”

4. **Adsorption**: The fiber in oat bran can absorb excess greasy and garbage in the intestines, help it be excreted from the body, and has a certain effect on detoxification.

5. **Trace elements and minerals**: It contains a variety of minerals, such as calcium, magnesium, phosphorus, iron, zinc, selenium, etc. These minerals are essential for maintaining good health and normal physiological functions. .

6. **Vitamins**: It also contains a variety of vitamins, such as vitamins B1, B2, B3, B5, B6, B9 and vitamin E, etc. These vitamins are equally important for good health.

7. **Antioxidants**: The antioxidants contained in oat bran help resist free radical damage and promote good health.

8. **Low Calorie**: It is a low calorie food suitable for people who want to control their caloric intake.

To sum up, It is a food with high nutritional value and can be included as part of a healthy diet. When shopping for oat products, it is recommended to choose all-natural, unprocessed or less processed oat products to ensure maximum health benefits.

Oat grain

It is primarily made from the husks of the oat grain (Avena Sativa) grown in Europe and America. Oat bran is rich in soluble fiber, rich in a variety of vitamins, antioxidants and minerals, which has great effects and effects on us.

It contains more magnesium, potassium, phosphorus, protein and fiber than whole wheat or rolled oats , and less fat per 100 grams. Bran and other concentrated forms of dietary fiber derived from oats may be beneficial for dozens of different health conditions, including various cancers and heart disease.

Oat bran
Oat bran

It is the sub-aleurone layer between the surface layer of oat kernels and the endosperm. The main component of oat bran is dietary fiber, including water-soluble dietary fiber and insoluble dietary fiber. Water-soluble dietary fiber ( β-glucan) ) accounts for approximately 45%. Oat beta-glucan is the essence of oats, and 90% of oat beta-glucan is in the bran.

Because oat β-glucan has good hydrophilicity, the hydrolyzed solution will be a transparent gel-like substance, which will turn into a viscous paste-like liquid like glue in a short time when exposed to water. This viscous characteristic of oat beta-glucan is key to its health-promoting properties. Real oat beta-glucan has strong gelling properties, which is a reflection of beta-glucan activity and one of the ways to identify authenticity.

What are the nutritional values ​​of oat bran?

It contains approximately 246 calories per 100 grams. The total proportion of carbohydrates is 22%, protein 34%, fiber 62%, and fat 11%. It also contains a range of vitamins and minerals.


Base – 19.6 mg

Choline – 32.2 mg

Folic Acid – 52.00 mcg

Niacin – 0.934 mg

Pantothenic acid – 1.494 mg

Vitamin E – 1.01 mg

Thiamine – 1.170 mg

Vitamin B6 – 0.165 mg

Riboflavin – 0.220 mg

Vitamin K – 3.2 mcg


Calcium – 58.00 mg

Copper – 0.403 mg

Iron – 5.41 mg

Magnesium – 235.00 mg

Manganese – 5.630 mg

Phosphorus – 734.00 mg

Potassium – 566.00 mg

Selenium – 45.2 mcg

Zinc – 3.11 mg

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