Plant Source

May lack some essential amino acids. Good to pair with variety.

Cooked Oat Bran

Oat bran, cooked

Low Fat

🌾

3.2g

Protein per 100g

Calories

0.9g

Total Fat

11.4g

Carbs

Quality Score

Protein Energy

Moderate

32%

of calories from protein

Moderate. You're getting protein, but also plenty of carbs or fats.

Fat Ratio

3.7

grams protein per 1g fat

Moderate. Contains a fair amount of fat.

Calories for 30g

374

calories

Pricey. You have to eat 374 calories just to get your protein.

Health & Recovery Profile

Heart Health

Heart Friendly

"Very low in saturated fat."

Saturated Fat (Limit)0.163g / 20g*

Cholesterol (Limit)0mg / 300mg*

Healthy Fats (Mono + Poly)0.6g / ~60g*

Beneficial fats.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Muscle & Electrolytes

Low Electrolytes

Sodium

1mg

Electrolyte

Potassium

92mg

Electrolyte

Magnesium

40mg

Recovery

Iron

0.88mg

Energy

*Electrolytes support hydration and muscle contraction.

Cooking Effect

Cooking dilutes protein by absorbing ~81% water

Compare Cooked vs Raw

Raw

17.3g

Cooked

3.2g

Similar High-Protein Foods

Raw Oat Bran

Same food, different preparation

17.3g

Raw Brown Rice