What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
The Calorie Count of Oat Bran
Oat bran refers to the outer layer of a grain of oat. This is the part that is highest in fiber. The fiber provided by oat bran is mainly soluble, which is thought to help reduce blood cholesterol levels and decrease the risk of heart problems, according to the American Heart Association 1.
Raw Oat Bran
A cup of oat bran provides 231 calories, 6.6 g fat, 16.3 g protein, 62.3 g carbohydrate and 14.5 g fiber. If you use a tablespoon at a time, a likely serving size, it will provide 14 calories, 0.4 g fat, 1.0 g protein, 3.7 g carbohydrate and 0.9 g fiber.
Cooked Oat Bran
What Happens to Sugar Levels in the Blood While Fasting?
Learn More
If you cook oat bran to serve as hot cereal for breakfast, each cup will give you 88 calories, 1.9 g fat, 7.0 g protein, 25.1 g carbohydrate and 5.7 g fiber. Adding brown sugar, honey or maple syrup will add about 12 to 21 calories and 3.1 to 5.7 g carbohydrate for each teaspoon you add. You can also add 1/4 cup plain yogurt to add some creaminess to your cooked oat bran and add an additional 69 calories, 3.7 g fat, 3.9 g protein and 5.3 g carbohydrate to your meal.
- If you cook oat bran to serve as hot cereal for breakfast, each cup will give you 88 calories, 1.9 g fat, 7.0 g protein, 25.1 g carbohydrate and 5.7 g fiber.
- You can also add 1/4 cup plain yogurt to add some creaminess to your cooked oat bran and add an additional 69 calories, 3.7 g fat, 3.9 g protein and 5.3 g carbohydrate to your meal.
Oat Flakes
Oat flakes are a whole-grain food and include all three part of a grain: the endosperm, the germ and the bran. A serving of 1/3 cup dry oat flakes provides 101 calories, 1.7 g fat, 3.5 g protein, 18.1 g carbohydrate and 2.7 g fiber. Any added sweeteners, fruits, nuts, milk or yogurt will raise the calorie count.
Using Oat Bran
Is Hummus a Low-Cholesterol Food?
Learn More
If you wish to add more oat bran to your diet to obtain the health benefits offered by its fiber, sprinkle a tablespoon or two on your morning bowl of breakfast cereal or add it to your yogurt or smoothie. You can also add oat bran to many of your favorite recipes for muffins, bread, cookies, pancakes or cakes and you can even sneak it in meatballs or meatloaf.
Related Articles
References
- American Heart Association: Cholesterol, Fiber and Oat Bran
- USDA National Nutrient Database: Nutrient Data Laboratory
- Encyclopedia of Food Sciences and Nutrition. Oat Bran. 2003.
- Ho HV, Sievenpiper JL, Zurbau A, et al. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016;116(8):1369-1382. doi:10.1017/S000711451600341X
- Malkki Y, Virtanen E. Gastrointestinal effects of oat bran and oat gum: A review. LWT – Food Science and Technology. 2001; 34(6):337-347. doi:10.1006/fstl.2001.0795
- St-Pierre DH, Rabasa-Lhoret R, Lavoie ME, et al. Fiber intake predicts ghrelin levels in overweight and obese postmenopausal women. Eur J Endocrinol. 2009;161(1):65-72. doi:10.1530/EJE-09-0018
- Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-218. doi:10.6133/apjcn.2014.23.2.01
Writer Bio
Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.