Oat bran: calories and nutrition facts
Oat bran has 361 kcal per 100 g. One serving, 2 tablespoons (30 g), has 108 kcal.
- Calories
- 361 kcal
- Protein
- 16.8 g
- Carbohydrates
- 50.6 g
- Fat
- 6.5 g
Per 100 g
Oat bran: how many calories?
Oat bran has 361 kcal per 100 g, with 16.8 g protein, 50.6 g carbs and 6.5 g fat. A 30 g serving (2 tablespoons) has 108 kcal. That is more than the average for Cooking Aids & Ingredients (199 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein20%
- Carbohydrates62%
- Fat18%
Calculate a portion
- Calories
- 108 kcal
- Protein
- 5 g
- Carbohydrates
- 15.2 g
- Fat
- 2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 361 kcal | 108 kcal |
| Fat | 6.5 g | 2 g |
| of which saturated fat | 1.2 g | 0.3 g |
| Carbohydrates | 50.6 g | 15.2 g |
| of which sugars | 2.2 g | 0.7 g |
| Fiber | 16.7 g | 5 g |
| Protein | 16.8 g | 5 g |
| Sodium | 7 mg | 2 mg |
| Water | 6.6 g | 2 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 58 mg | 17 mg |
| Iron | 5.4 mg | 1.6 mg |
| Potassium | 566 mg | 170 mg |
| Magnesium | 235 mg | 71 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 20 December 2025.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(361 kcal) | 18% |
| Fat(6.5 g) | 9% |
| of which saturated fat(1.2 g) | 6% |
| Carbohydrates(50.6 g) | 19% |
| of which sugars(2.2 g) | 2% |
| Protein(16.8 g) | 34% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Oat bran: frequently asked questions
Oat bran: how many calories per serving?
A 30 g serving (2 tablespoons) has 108 kcal.
Oat bran: how much protein?
Oat bran contains 16.8 g of protein per 100 g, 34% of the 50 g reference intake.
Oat bran: how much fibre?
Oat bran provides 16.7 g of fibre per 100 g, 67% of the 25 g a day recommended by EFSA.
Oat bran: how much makes 100 kcal?
100 kcal is about 28 g of this food.
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