Raw Oat BranVSCooked Oat Bran
Comparing different preparation states of Oat Bran
VS
Raw Oat Bran
Plant
May lack some essential amino acids. Good to pair with variety.
Top Protein
Protein17.3g
Cals
246
Fat
7.0g
Carbs
66.2g
Cooked Oat Bran
Plant
May lack some essential amino acids. Good to pair with variety.
Protein3.2g
Cals
40
Fat
0.9g
Carbs
11.4g
Key Differences
Protein Gap
14.1g
-81% difference
Calorie Gap
206
-84% difference
Fat Gap
6.2g
Carb Gap
54.8g
Category Winners
💪
Most Protein
Per 100g serving
Raw Oat Bran
📉
Lowest Calories
For weight loss
Cooked Oat Bran
⚡
Best Efficiency
Protein per calorie
Cooked Oat Bran
Source: USDA FoodData Central • Data as of 2025-12-14