Oat bran has 43 kcal and 1.7 g fiber per 100 g cooked. The concentrated bran layer is especially rich in soluble fiber. A meta-analysis found 3+ g/day soluble fiber reduces LDL by 0.25 mmol/L (Ho et al., Am J Clin Nutr 2014). Fiber provides roughly 2 kcal/g, so the real energy is lower than the label.
How should I track Cereals, Oat Bran, Quaker, Quaker/Mother's Oat Bran, prepared with water, salt?
The key to tracking Cereals, Oat Bran, Quaker, Quaker/Mother's Oat Bran, prepared with water, salt is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.