
Oat Bran
Oat bran is the nutrient-rich outer layer of the oat groat, separated during oat milling. It's a powerhouse of soluble fiber, giving it a slightly sweet and nutty flavor with a pleasantly chewy texture when cooked. Its fine, pale beige flakes add a boost of nutrition to various recipes. Adding oat bran to your diet can contribute to improved digestive health and may assist in lowering cholesterol levels.
Common Uses
- Add oat bran to hot cereals like oatmeal for increased fiber and a nutty flavor. This creates a heart-healthy and filling breakfast.- Use oat bran as a binding agent in veggie burgers or meatloaf to improve texture and moisture. It's a great way to naturally thicken and hold ingredients together.- Substitute a portion of the flour in baked goods like muffins, breads, or pancakes with oat bran for added fiber and a slightly denser texture. Experiment to find the perfect balance for your recipe.- Sprinkle oat bran over yogurt or fruit as a nutritious topping to add a bit of crunch and enhance the nutritional profile of your snack or breakfast bowl.- Mix oat bran into smoothies for a boost of soluble fiber and a subtle nutty flavor. This is an easy way to incorporate oat bran into your daily routine without altering the taste of your favorite smoothie.- Use oat bran as a coating for chicken or fish for a healthier alternative to breadcrumbs. The oat bran will add a slight nutty flavor and a satisfying texture to the dish.
Nutrition (per serving)
Nutrition (per serving)
Calories
246.0kcal (12.3%)
Protein
17.3g (34.6%)
Carbs
66.3g (24.11%)
Sugars
2.2g (4.4%)
Healthy Fat
4.4g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
246.0kcal (12.3%)
Protein
17.3g (34.6%)
Carbs
66.3g (24.11%)
Sugars
2.2g (4.4%)
Healthy Fat
4.4g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- May help lower cholesterol due to its high soluble fiber content.
- Promotes digestive health and regularity as a good source of dietary fiber.
- Supports healthy weight management by increasing satiety and controlling appetite.
- Contributes to blood sugar control and may reduce the risk of type 2 diabetes.
- Rich in essential minerals like magnesium, iron, and phosphorus for overall wellness.
- Provides a good source of prebiotic fiber to nourish beneficial gut bacteria.
Substitutes
Storage Tips
Oat bran should be stored in an airtight container in a cool, dry place to prevent it from going rancid. It can be kept at room temperature for several months. For longer storage, especially in warmer climates, refrigerate or freeze it in a freezer-safe bag or container. Check for any changes in smell or appearance before using.
Chefadora AI is Here.
Experience smarter, stress-free cooking.
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia