17 Fit Food calories Grains, legumes and flour
Oat bran calories and nutrition facts
Oat bran: 246 kcal per 100 g, protein 17.3 g, fat 7 g, carbs 50.8 g. 1 tbsp (6 g): 15 kcal.
The outer layer of the oat groat, oat bran is finer and creamier than rolled oats, cooked as hot cereal or stirred into muffins, yogurt and pancakes. It has about 246 kcal per 100 g, less than rolled oats, and it’s rich in selenium and thiamin. It thickens fast, so use more water than you would for oatmeal.
- High in protein
- High in fibre
- Salt-free
- High in manganese
- Protein 21%
- Fat 19%
- Carbs 61%
In everyday portions
- 1 tbsp ≈ 6 g 15 kcal P 1 · F 0.4 · C 3 g
- Typical serving · 20 g 49 kcal P 3.5 · F 1.4 · C 10.2 g
- 100 kcal is 41 g this much of it gives 100 kcal
- 20 g of protein is 115 g this much to eat for 20 g of protein
- Energy density Medium 2.5 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 246 kcal 1,029 kJ 12%
- Protein 17.3 g 35%
- Fat 7 g 10%
- Carbs available, without fibre 50.8 g 20%
- Fibre 15.4 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 21%
- Fat 19%
- Carbs 61%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 8%
- Vitamin K 3.2 µg 4%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 1.2 mg 106%
- Vitamin B2 riboflavin 0.22 mg 16%
- Vitamin B3 niacin 0.934 mg 6%
- Vitamin B5 pantothenic acid 1.5 mg 25%
- Vitamin B6 0.165 mg 12%
- Folate B9 52 µg 26%
- Vitamin B12 0 µg 0%
- Choline 32.2 mg
Minerals
- Potassium 566 mg 28%
- Calcium 58 mg 7%
- Phosphorus 734 mg 105%
- Magnesium 235 mg 63%
- Iron 5.4 mg 39%
- Zinc 3.1 mg 31%
- Copper 0.403 mg 40%
- Manganese 5.6 mg 282%
- Selenium 45.2 µg 82%
- Iodine 0.8 µg <1%
- Sodium 4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Salt-free
- High in manganese
- High in vitamin B1
- High in phosphorus
- High in selenium
- High in magnesium
- High in copper
- High in iron
- High in zinc
- Source of potassium
- Source of folate
- Source of vitamin B5
- Source of vitamin B2
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 91% More protein than 91% of grains, legumes and flours.
- 94% More fibre than 94% of grains, legumes and flours.
- 97% More manganese than 97% of grains, legumes and flours.
- 97% More vitamin B1 than 97% of grains, legumes and flours.
- 98% More phosphorus than 98% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Chickpea flour 387 kcal
- Wheat bran 216 kcal
- Buckwheat flour 335 kcal
- Quinoa 368 kcal
- Bran flakes 360 kcal
- Oat flour 404 kcal
More in Grains, legumes and flour
- Lentils 116 kcal
- Chickpeas 164 kcal
- White beans 139 kcal
- Split peas 364 kcal
- Egg noodles 384 kcal
- Cornflakes 384 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168872.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.