✦ Concentrated beta-glucan
✦ Strong LDL cholesterol evidence
✦ B vitamins and iron
✦ Only 40g needed for health claim
Oat bran is the outer layer of the oat grain, concentrated in beta-glucan — the soluble fibre with the strongest evidence base for lowering LDL cholesterol. It also provides B vitamins, iron, magnesium, and zinc in greater concentrations than whole rolled oats. Just 3g of beta-glucan daily (achievable with ~40g of oat bran) is the EU-approved health claim amount.
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Preparation note
Add to porridge, smoothies, baked goods, or yoghurt; stir into soups as a thickener. Start with smaller amounts and increase gradually to avoid digestive discomfort.
Sources:
NHS Fibre · CoFID 2021
Where Oat Bran Stands Out
Macronutrients per 100g
1,653
kJ
Energy
17.0
g
Protein
66.0
g
Carbs
15.4
g
Fibre
7.00
g
Fat
1.50
g
Sugars
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Glutamic acid | 5.10 g | — | |
| Aspartic acid | 1.28 g | — | |
| Leucine | 1.17 g | — | |
| Proline | 0.935 g | — | |
| Valine | 0.867 g | — | |
| Arginine | 0.850 g | — | |
| Phenylalanine | 0.833 g | — | |
| Serine | 0.765 g | — | |
| Isoleucine | 0.680 g | — | |
| Alanine | 0.680 g | — | |
| Glycine | 0.595 g | — | |
| Tyrosine | 0.595 g | — | |
| Threonine | 0.561 g | — | |
| Lysine | 0.510 g | — | |
| Methionine | 0.442 g | — | |
| Histidine | 0.408 g | — | |
| Cysteine | 0.306 g | — | |
| Tryptophan | 0.204 g | — | |
| Omega-6 (Linoleic acid) | 1.39 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.110 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.