17 Fit Food calories Grains, legumes and flour
Wheat bran calories and nutrition facts
Wheat bran: 216 kcal per 100 g, protein 15.6 g, fat 4.3 g, carbs 21.7 g. 1 tbsp (4 g): 9 kcal.
Sifted off when white flour is milled, wheat bran is the papery outer layer of the wheat kernel, stirred into porridge, bran muffins and breakfast cereals. It has about 216 kcal per 100 g and is very high in fiber, but a tablespoon weighs only 4 g and adds around 9 kcal. Bran flakes cereal has its own entry.
- High in protein
- High in fibre
- Salt-free
- High in manganese
- Protein 29%
- Fat 18%
- Carbs 40%
- Other 13%
In everyday portions
- 1 tbsp ≈ 4 g 9 kcal P 0.6 · F 0.2 · C 0.9 g
- Typical serving · 20 g 43 kcal P 3.1 · F 0.8 · C 4.3 g
- 100 kcal is 46 g this much of it gives 100 kcal
- 20 g of protein is 130 g this much to eat for 20 g of protein
- Energy density Medium 2.2 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 216 kcal 904 kJ 11%
- Protein 15.6 g 31%
- Fat 4.3 g 6%
- Carbs available, without fibre 21.7 g 8%
- Fibre 42.8 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 29%
- Fat 18%
- Carbs 40%
- Other 13%
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 1.5 mg 12%
- Vitamin K 1.9 µg 3%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.523 mg 48%
- Vitamin B2 riboflavin 0.577 mg 41%
- Vitamin B3 niacin 13.6 mg 85%
- Vitamin B5 pantothenic acid 2.2 mg 36%
- Vitamin B6 1.3 mg 93%
- Folate B9 79 µg 40%
- Vitamin B12 0 µg 0%
- Choline 74.4 mg
Minerals
- Potassium 1,182 mg 59%
- Calcium 73 mg 9%
- Phosphorus 1,013 mg 145%
- Magnesium 611 mg 163%
- Iron 10.6 mg 76%
- Zinc 7.3 mg 73%
- Copper 0.998 mg 100%
- Manganese 11.5 mg 575%
- Selenium 77.6 µg 141%
- Iodine 2.4 µg 2%
- Sodium 2 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 magnesium
- High in phosphorus
- High in selenium
- High in copper
- High in vitamin B6
- High in vitamin B3
- High in iron
- High in zinc
- High in potassium
- High in vitamin B1
- High in vitamin B2
- High in folate
- High in vitamin B5
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 87% More protein than 87% of grains, legumes and flours.
- 99% More fibre than 99% of grains, legumes and flours.
- 98% More manganese than 98% of grains, legumes and flours.
- 99% More magnesium than 99% of grains, legumes and flours.
- 99% More phosphorus than 99% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Chickpeas 164 kcal
- White beans 139 kcal
- Pinto beans 143 kcal
- Pilau rice 134 kcal
- Oat bran 246 kcal
- Black beans 132 kcal
More in Grains, legumes and flour
- Vital wheat gluten 370 kcal
- Bran flakes 360 kcal
- Oats 379 kcal
- Rice 130 kcal
- Pasta 158 kcal
- Buckwheat 92 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169722.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.