Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Oat Bran, Raw?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 70 kcal | 4.9g |
| 100g | 246 kcal | 17.3g |
| 1 cup | 231 kcal | 16.3g |
A oat bran, raw contains 246 calories per 100g. A typical 1 cup (94g) provides about 231 calories. Oat Bran, Raw is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Oat Bran, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (94g) |
|---|---|---|
| Calories | 246 kcal | 231 kcal |
| Protein | 17.3g | 16.3g |
| Carbohydrates | 66.2g | 62.2g |
| of which Sugars | 1.4g | 1.3g |
| Fat | 7.0g | 6.6g |
| of which Saturates | 1.3g | 1.2g |
| Fibre | 15.4g | 14.5g |
| Sodium | 4.0mg | 4mg |
| Potassium | 566.0mg | 532mg |
| Calcium | 58.0mg | 55mg |
| Iron | 5.4mg | 5.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 45.2µg | 42µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (35% DV) — an excellent source
- High in carbohydrates (24% DV) — an excellent source
- High in fibre (55% DV) — an excellent source
- Low in sodium (0% DV)
- A good source of potassium (12% DV)
- High in iron (30% DV) — an excellent source
- High in selenium (82% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 12% DV
- Protein: 35% DV
- Carbohydrates: 24% DV
- Fibre: 55% DV
- Fat: 9% DV
- Saturated fat: 6% DV
- Sodium: 0% DV
- Potassium: 12% DV
- Calcium: 4% DV
- Iron: 30% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 82% DV
- Riboflavin (B2): 15% DV
High-protein options alongside oat bran, raw
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Vitamins & Supplements
Tracking your nutrition? Herbspro carries 70,000+ vitamins and supplements to help fill any gaps.
Shop Herbspro →Informed-Sport Protein
Hitting your protein targets is easier with MaxiNutrition — Informed-Sport certified protein used by elite athletes.
Shop MaxiNutrition →Have a cat or dog? Check whether oat bran, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does oat bran, raw fit your diet?
High-protein diets
At 17.3g of protein per 100g, oat bran, raw clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Oat Bran, Raw provides 15.4g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in oat bran, raw per 100g?
Oat Bran, Raw contains 246 calories per 100g, based on USDA reference data.
Is oat bran, raw high in calories?
A 1 cup of oat bran, raw (94g) has around 231 calories — roughly 12% of a 2,000-calorie daily intake.
Is oat bran, raw good for weight loss?
Oat Bran, Raw is fairly calorie-dense at 246 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 231 calories.
How much protein is in oat bran, raw?
Oat Bran, Raw contains 17.3g of protein per 100g.
Is oat bran, raw a good source of fibre?
Yes — oat bran, raw provides 15.4g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does oat bran, raw compare to marmalade, orange?
Oat Bran, Raw has 246 calories per 100g, close to marmalade, orange at 246 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of oat bran, raw for 20g of protein?
With 17.3g of protein per 100g, you'd need roughly 116g of oat bran, raw to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to oat bran, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oat Bran, Raw (this page) | 246 kcal | 17.3g | 66.2g | 7.0g |
| Marmalade, Orange | 246 kcal | 0.3g | 66.3g | 0.0g |
| Nuts, Chestnuts, European, Roasted | 245 kcal | 3.2g | 53.0g | 2.2g |
| Bread, Protein (includes Gluten) | 245 kcal | 12.1g | 43.8g | 2.2g |
| Pie, Blueberry, Prepared From Recipe | 245 kcal | 2.7g | 33.5g | 11.9g |
| Kellogg, Kellogg'S Eggo, Buttermilk Pancake | 245 kcal | 5.3g | 38.6g | 8.0g |
| Sauce, Duck, Ready-to-serve | 245 kcal | 0.4g | 60.6g | 0.1g |
More kit for oat bran, raw tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
EMS Muscle Stimulation Devices
Build strength in 20 minutes a day with EMS training tech used in athletic recovery — plus supplements and red-light recovery tools.
Shop APE BORN →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.