Plant Source

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

Raw Oat Bran

Oat bran, raw

High FiberLow SugarNutrient Dense

🌾

17.3g

Protein per 100g

246

Calories

7.0g

Total Fat

66.2g

Carbs

Quality Score

Protein Energy

Moderate

28%

of calories from protein

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

Fat Ratio

2.5

grams protein per 1g fat

Moderate. Contains a fair amount of fat.

Calories for 30g

427

calories

Pricey. You have to eat 427 calories just to get your protein.

Health & Recovery Profile

Heart Health

Heart Friendly

"Very low in saturated fat."

Saturated Fat (Limit)1.328g / 20g*

Cholesterol (Limit)0mg / 300mg*

Healthy Fats (Mono + Poly)5.1g / ~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

Good for Recovery

Sodium

4mg

Electrolyte

Potassium

HIGH

566mg

Electrolyte

Magnesium

235mg

Recovery

Iron

5.41mg

Energy

*Electrolytes support hydration and muscle contraction.

Cooking Effect

Cooking dilutes protein by absorbing ~81% water

Compare Raw vs Cooked

Raw

17.3g

Cooked

3.2g

Similar High-Protein Foods

Cooked Oat Bran

Same food, different preparation

3.2g

Chia Seeds

Very similar protein content

17.0g

Raw Khorasan