How much protein is in Cooked Oat Bran?

Cooked Oat Bran contains 3.21g of protein per 100g serving. This makes it a low source of protein.

Is Cooked Oat Bran a complete protein?

Cooked Oat Bran is an incomplete protein, meaning it lacks one or more essential amino acids. To get complete protein from plant sources, combine it with complementary foods like grains, nuts, or other legumes.

What are the macros and nutrition facts for Cooked Oat Bran?

Per 100g serving, Cooked Oat Bran contains 40 calories, 3.21g protein, 0.86g fat, and 11.44g carbohydrates. About 32% of the calories come from protein.

Plant Source

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

Cooked Oat Bran

Cooked Oat Bran (Cooked) contains 3.2g of protein per 100g, with 0.9g fat, 11.4g carbohydrates, and 40 calories. This makes it a low protein source. Source: USDA FoodData Central.

USDA FoodData Central #168873 · Data as of Jan 2026 · All values per 100g

Oat bran, cooked

Low Fat

Nutrition facts per 100g for Cooked Oat Bran (Source: USDA FoodData Central)
Nutrient	Amount per 100g
Protein	3.2 g
Calories	40 kcal
Total fat	0.9 g
Carbohydrates	11.4 g
Saturated fat	0.163 g
Cholesterol	0 mg
Fiber	2.6 g
Sodium	1 mg
Potassium	92 mg

How protein-efficient is Cooked Oat Bran?

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.

What is the fat, cholesterol and electrolyte 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

Compare Cooked Oat Bran

See how Cooked Oat Bran stacks up against other protein sources

vsOat Bran

17.3g

Source: USDA FoodData Central

Verified: 2026-01-05

View Official USDA Record