Do you know what the calorific value of oat bran is, in other words, how many calories it contains?
A balanced diet is the key to a healthy lifestyle. The right foods play a crucial role in meeting the needs of our body. Are you interested in the calorie content of foods because you want to lose a few pounds for health reasons or simply because you want to follow a conscious diet that strengthens your body and provides it with valuable energy? Then this article is for you!
Oat bran is a remarkable food that has received more and more attention for its many health benefits in recent years. In this article, we will take a look at this superfood and focus particularly on the calorie aspect.
Everything you need to know about oat bran
Very briefly – what exactly is oat bran?
Oat bran is obtained from the outer layers and the germ of the oat grain, whereas oat flakes are made from the inner part of the oat grain. A particular advantage of oat bran is its low calorie content.
Important: at Verival you can also find oat bran under the term oat pulp!
Calorie content of oat bran in detail
When it comes to healthy eating, it is important to know the exact nutritional value of the food we eat. There is no doubt that oat bran is healthy, but what about the calories?
100 grams of oat bran contain an average of about 330 calories. Compared to oat flakes, which usually have around 370 calories per 100 grams, oat bran is a lower-calorie choice. This makes it particularly attractive for those who want to keep an eye on their calorie intake, whether for health reasons or as part of a conscious diet.
Calorie chart: oat bran compared to other cereal products
| Grain product 100 g | kcal per 100 g |
| Oat bran | 330 |
| Oat flakes | 370 |
| Spelt flakes | 353 |
| Spelt pops | 374 |
| Buckwheat flakes | 364 |
| Millet flakes | 362 |
| Quinoa flakes | 379 |
| Granola | 507 |
| Soy flakes | 403 |
Why calories don't tell the whole story
While calorie content is undoubtedly an important factor in nutrition, it only tells part of the story. It is crucial to also consider other nutritional values in order to make an informed decision about your food choices.
Oat bran is high in fiber, especially beta-glucan, a soluble fiber that offers many health benefits. This fiber plays a crucial role in promoting satiety and stabilizing blood sugar levels. This allows oat bran to help prevent cravings and control appetite – an invaluable benefit for you if you want to regulate your weight or lose weight.
Other benefits of oat bran apart from calories
The soluble fiber contained in oat bran, especially beta-glucan, has the ability to stabilize blood sugar levels. When you incorporate oat bran into your diet, these fibers can help reduce blood sugar spikes after eating. This is especially beneficial for people with diabetes or those who want to keep an eye on their blood sugar levels for health reasons.
But that's not all. Oat bran is also a proven ally in lowering cholesterol. The soluble fiber in oat bran binds bile acids in the intestines and promotes their excretion. To replace the bile acids, the liver uses the cholesterol present in the blood, which lowers the blood cholesterol level. This contributes to the health of the cardiovascular system and can reduce the risk of heart disease.
Combined with the already mentioned benefits, including low calorie content and a rich nutritional composition, the regulating effect on blood sugar levels and cholesterol-lowering properties make oat bran an excellent choice for those who want to promote their health and control their weight.
So if you are looking for a practical and tasty way to optimize your diet, oat bran should definitely be at the top of your list.
Overview of oat bran nutritional information
Here is a list of the nutritional information for oat bran (per 100 g of oat bran):
| Energy (kcal) | 331 |
| Protein | 15.1 g |
| Fat | 7.5 g (of which about 1.3 g saturated fatty acids, of which about 2.4 g monounsaturated fatty acids and about 2.8 g polyunsaturated fatty acids) |
| Carbohydrates | 48.4 g |
| of which sugar | 1.3 g |
| Dietary fiber | 16.6 g |
In addition, the bran contains other valuable ingredients such as manganese, magnesium, folic acid, selenium, zinc and iron. The range of nutrients is rounded off by vitamins B1, B2, B6, A and C.
If you are particularly interested in this topic, you will find everything you need to know under oat bran nutritional information.
Oat bran is a real treasure trove of nutrients.
Incorporate oat bran into your diet
The right amount of oat bran depends on your individual preferences and your personal daily needs. However, as a rough guide, you can aim for about 30 to 40 grams of oat bran per day to reap the health benefits.
There are different ways you can enjoy oat bran. For example, you can add it to a shake. There are many appealing recipes for smoothies. Whether you mix milk with bananas or buttermilk with strawberries, a spoonful of oat bran will turn it into a real power drink, with slightly fewer calories.
Porridge with oat bran – practical preparation tips
To prepare your porridge with oat bran, all you need to do is follow these steps. Mix 50 grams of oat bran in a bowl with about 150 to 250 millilitres of boiling water. Alternatively, you can also pour 150 to 250 millilitres of hot milk (or a plant-based alternative) over it.
Our tip from Verival: the amount of liquid you use depends on the consistency you want – how you prefer your porridge: a little more liquid and softer or more compact.
After pouring the liquid over the oat bran base, stir thoroughly and allow the mixture to swell for about three minutes. By the way, the porridge tastes best when it is warm and you add the toppings of your choice.
If you are in a particular hurry, choose one of our Verival porridges made with oat bran. This way your porridge will be ready even faster. With the sour cherry cocoa oat porridge, Verival offers a healthy, warm breakfast. 100g of porridge provides you with 32% of your daily fiber requirement, 21% of your required proteins and all essential amino acids, important vitamins and minerals. The high proportion of oat bran (77%) gives you a healthy start to your day with few calories. Of course, any porridge is also suitable as a snack.
Oats come in different forms – they differ in their consistency and taste
Especially in the cooler months, a poppy seed and plum porridge could be just the thing for you. With over 70% oat bran, it is an excellent choice if you want to pamper your body and not consume too many calories.
Frequently asked questions
Does oat bran have fewer calories than oatmeal?
Yes, oat bran typically contains fewer calories than oatmeal. On a 100-gram basis, oat bran contains about 330 calories, while oatmeal contains about 350 calories. This makes oat bran a lower-calorie option that can be easily incorporated into a calorie-conscious diet.
Is oat bran healthy for weight loss?
Absolutely, oat bran is extremely healthy and can play a valuable role in weight loss. It is rich in fiber and beta-glucans, which help to create a feeling of satiety and curb appetite. In addition, oat bran can help regulate cholesterol levels, which is extremely beneficial for heart health. In addition to being good for your figure, oat bran is also of interest for low carb diets. If you want a better overview of your diet and how many calories you consume, a food diary can also be useful.
Which is healthier, oats or bran?
Both have their health benefits. Oats contain slightly more carbohydrates. Oat bran, on the other hand, is particularly high in fiber and can help lower cholesterol. The choice between the two depends on your individual nutritional goals. If you are looking for a high-fiber option and want to consume fewer calories, oat bran might be the better choice.
How much of the superfood oat bran should you eat per day?
The recommended amount can vary, but in general, a daily intake of 30 to 40 grams of oat bran is recommended to get the most out of the health benefits. This can be achieved, for example, by adding it to muesli, yoghurt or smoothies.
Why should everyone eat oat bran daily?
Oat bran is an excellent source of dietary fiber and beta-glucans. These ingredients can help lower cholesterol levels, which in turn can reduce the risk of cardiovascular disease. Consuming oat bran daily can thus promote general health and increase well-being.
Should you soak oat bran?
Soaking oat bran can facilitate the digestion process and the bran can be processed even better by the body. This can be particularly beneficial for people with sensitive gastrointestinal tracts. However, soaking is not absolutely necessary and depends on personal preference.
How many calories are in 1 tbsp of oat bran?
One tablespoon of oat bran contains about 36 calories. This makes it a low-calorie option that fits well into a balanced diet.
Do oats have a lot of calories?
No, compared to many other foods, oats have moderate calorie levels. 100 g of the whole raw oat grain has 351 calories. It is a nutrient-dense option that contains fiber, protein, and healthy carbohydrates. The exact calorie count can vary depending on how it is prepared, but oats are a valuable addition to a balanced diet. It is a nutrient-dense option that contains fiber, protein, and healthy carbohydrates. The exact calorie count can vary depending on how it is prepared.
