Oat bran has 246 kcal and 15.4 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 Oat bran (dry)?
Oat bran (dry) is high in magnesium. The key to tracking 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.