Oat bran Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1029

Total Fat7.0g

Saturated Fat0.0g

Total Carbs66.2g

Fiber15.4g

Sugars1.4g

Protein17.3g

Macro Breakdown

Protein17.3g (17%)

Carbs66.2g (67%)

Fat7.0g (16%)

Health Scores (0-10)

10.0

Metabolic

10.0

Inflammation

10.0

Hormonal

10.0

Gut Health

6.1

Skin Health

4.7

Brain Health

10.0

Bone Health

10.0

Sleep

10.0

Exercise

10.0

Longevity

10.0

Detox

10.0

Immunity

10.0

Pral

9.7

Satiety

0.0

Nutrient Density

5.0

Bioavailability

10.0

Electrolyte

6.0

Methylation

🧬 How Oat bran Affects Your Health

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Testosterone 28% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

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Cortisol & Stress 56% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 10% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 82% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Pcos

magnesium + zinc. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

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Testosterone Low

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

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Iron 30% DV

30% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 56% DV

56% DV. Calms nerves, relaxes muscles, supports sleep.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1029.0 kJ	—
Protein	17.3 g	35% DV
Total Fat	7.0 g	9% DV
Carbohydrate	66.2 g	24% DV
Fiber	15.4 g	55% DV
Sugar	1.4 g	3% DV
Sodium	4.0 mg	—
Calcium	58.0 mg	4% DV
Iron	5.4 mg	30% DV
Magnesium	235.0 mg	56% DV
Phosphorus	734.0 mg	59% DV
Potassium	566.0 mg	12% DV
Zinc	3.1 mg	28% DV
Vitamin B6	0.2 mg	10% DV
Folate	52.0 µg	13% DV
Vitamin E	1.0 mg	7% DV
Vitamin K	3.2 µg	3% DV
Selenium	45.2 µg	82% DV

Compare Oat bran With...

Abiyuch
290 cal Acerola juice
96 cal Acerola, (west indian cherry)
134 cal Agutuk, fish/berry with seal oil (Alaskan ice cream)
1479 cal Alcoholic beverage, malt beer, hard lemonade
284 cal

Frequently Asked Questions

Is Oat bran, raw a good protein source?

Yes. Oat bran, raw provides 17.3g of protein per 100g — that's 35% of the daily value. As a plant protein, combine with complementary sources (grains, nuts) for complete amino acid profile.

How does Oat bran, raw support gut health?

Oat bran, raw contains 15.4g of fiber per 100g (55% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Oat bran, raw affect hormones?

Yes — Oat bran, raw is rich in selenium (82% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. magnesium supports Testosterone and Cortisol production. fiber supports Estrogen and Insulin production.

Is Oat bran, raw good for blood pressure?

Yes. Oat bran, raw provides 566mg of potassium per 100g (12% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 141.5.

Is Oat bran, raw good pre-workout?

Oat bran, raw works well as a pre-workout snack: 66g carbs provide quick energy. 566mg potassium supports nerve function and prevents cramping.

How filling is Oat bran, raw?

Oat bran, raw has a satiety score of 9.7/10. The 17.3g protein stimulates PYY (satiety hormone). The 15.4g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.