Oat bran has 364 kcal and 14.3 g fiber per 100 g dry. 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, Quaker, Oat Bran, Quaker/Mother's Oat Bran, dry?
Cereals, Quaker, Oat Bran, Quaker/Mother's Oat Bran, dry is high in magnesium. The key to tracking Cereals, Quaker, Oat Bran, Quaker/Mother's Oat Bran, dry 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.