Wheat Bran
The outer layer of the wheat kernel and one of the most concentrated fibre sources available.
Nutrition per 100 g
Standardised to 100 g of wheat bran for fair comparison. Typical serving: 15 g — 32 kcal per 15 g serving.
| Nutrient | Per 100 g | Per serving (15 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 213 kcal | 32 kcal | 100 kcal |
| Protein | 15.3 g | 2.3 g | 7.2 g |
| Carbohydrate | 64.7 g | 9.7 g | 30.3 g |
| Fat | 4 g | 0.6 g | 1.9 g |
| Fibre | 42.7 g | 6.4 g | 20 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of wheat bran, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (15 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.5 mg | 0.23 mg | 10% |
| Vitamin K | 1.9 µg | 0.28 µg | 2% |
| Thiamin | 0.52 mg | 0.078 mg | 43% |
| Riboflavin | 0.58 mg | 0.087 mg | 45% |
| Niacin | 13.6 mg | 2 mg | 85% |
| Vitamin B6 | 1.3 mg | 0.2 mg | 76% |
| Folate | 79 µg | 11.9 µg | 20% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 2.2 mg | 0.33 mg | 44% |
| Choline | 74.4 mg | 11.2 mg | 14% |
| Minerals | |||
| Calcium | 73 mg | 11 mg | 6% |
| Iron | 10.6 mg | 1.6 mg | 59% |
| Magnesium | 611 mg | 91.7 mg | 145% |
| Phosphorus | 1013 mg | 152 mg | 81% |
| Potassium | 1182 mg | 177 mg | 25% |
| Sodium | 2 mg | 0.3 mg | <1% |
| Zinc | 7.3 mg | 1.1 mg | 66% |
| Selenium | 77.6 µg | 11.6 µg | 141% |
| Copper | 1 mg | 0.15 mg | 111% |
| Manganese | 11.5 mg | 1.7 mg | 500% |
Source: USDA FoodData Central — Wheat bran, crude
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat wheat bran?
- A spoonful can add a quarter of the daily fibre target.
- Well studied for supporting regularity.
How to include it
- Stir into porridge, yogurt or a smoothie.
- Add to bread and muffin batters.
Things to consider
- Increase slowly and drink more water or it can cause bloating.
- Phytates can reduce mineral absorption at high intakes.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Wheat Germ
The nutrient-rich embryo of the wheat kernel, high in vitamin E and folate.
- kcal
- 367
- protein
- 24 g
- fibre
- 13.3 g
per 100 g · Typical serving: 15 g
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Whole Wheat Bread
Bread made with the whole grain, giving two to three times the fibre of white.
- kcal
- 247
- protein
- 12.2 g
- fibre
- 6.7 g
per 100 g · Typical serving: 2 slices (60 g)
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