Bread, oat bran Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories987

Total Fat4.4g

Saturated Fat0.0g

Total Carbs39.8g

Fiber4.5g

Sugars7.7g

Protein10.4g

Macro Breakdown

Protein10.4g (17%)

Carbs39.8g (66%)

Fat4.4g (16%)

Health Scores (0-10)

10.0

Metabolic

6.6

Inflammation

10.0

Hormonal

6.5

Gut Health

4.8

Skin Health

4.9

Brain Health

10.0

Bone Health

8.5

Sleep

8.6

Exercise

5.6

Longevity

10.0

Detox

10.0

Immunity

7.2

Pral

2.5

Satiety

0.0

Nutrient Density

5.0

Bioavailability

0.8

Electrolyte

7.4

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	987.0 kJ	—
Protein	10.4 g	21% DV
Total Fat	4.4 g	6% DV
Carbohydrate	39.8 g	14% DV
Fiber	4.5 g	16% DV
Sugar	7.7 g	15% DV
Sodium	353.0 mg	15% DV
Calcium	65.0 mg	5% DV
Iron	3.1 mg	17% DV
Magnesium	35.0 mg	8% DV
Phosphorus	141.0 mg	11% DV
Potassium	147.0 mg	3% DV
Zinc	0.9 mg	8% DV
Vitamin B6	0.1 mg	4% DV
Folate	120.0 µg	30% DV
Vitamin A	2.0 µg	—
Vitamin E	0.4 mg	3% DV
Vitamin K	1.2 µg	1% DV
Selenium	30.0 µg	55% DV

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated fat	0.697g
monounsaturated fat	1.590g
polyunsaturated fat	1.694g

Compare Bread, oat bran With...

Abiyuch, raw
290 cal Acerola juice, raw
96 cal Acerola, (west indian cherry), raw
134 cal Acorn stew (Apache)
399 cal Agave, cooked (Southwest)
563 cal

Health Condition Relevance

🏥

Hypothyroid

selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (8% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (8% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Selenium → T3 (active thyroid), Testosterone (55% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

🧬 Fiber → Estrogen, Insulin (16% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Frequently Asked Questions

How does Bread, oat bran support gut health?

Bread, oat bran contains 4.5g of fiber per 100g (16% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.

Does Bread, oat bran affect hormones?

Yes — Bread, oat bran is rich in selenium (55% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. fiber supports Estrogen and Insulin production. sugar supports Insulin and Cortisol production.

How filling is Bread, oat bran?

Bread, oat bran has a satiety score of 2.5/10. The 4.5g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.