Wheat Bran Nutrition Facts | Şeyda Ertaş, RD

Wheat Bran

~35.2 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

76kcal

Carbohydrate22.7 g %72

Protein5.5 g %17

Fat1.5 g %11

Wheat Bran Nutrition Values

Nutrients	100 gr	1 Portion (Medium)
Calories(kcal)	216	76
Carbohydrate (g)	64.5	22.7
Protein (g)	15.6	5.49
Fat (g)	4.3	1.51
Fiber (g)	42.8	15.07
Cholesterol (mg)	0	0
Sodium (mg)	2	0.7
Potassium (mg)	1182	416.06
Calcium (mg)	73	25.7
Iron (mg)	10.57	3.72
Vitamin A (IU)	9	3.17
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Wheat Bran

Metabolic Effect: Due to its high fiber content, wheat bran regulates the digestive system and provides a feeling of fullness. It helps prevent constipation by increasing bowel movements.
Consumption Recommendation: You can consume it by adding it to yogurt, milk, or smoothies. Consuming 1-2 tablespoons a day is sufficient. Excessive consumption may reduce mineral absorption.
Things to Consider: One tablespoon of wheat bran meets a significant portion of your daily fiber needs. It should be taken with adequate water intake, otherwise it may cause bloating.
Exercise Equivalent: To burn the calories from one tablespoon of wheat bran, it is enough to walk at a light pace for about 5 minutes. You can easily burn it with your daily activities.