Wheat bran - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wheat bran

Wheat bran consists of 5% fat, 16% protein, 18% carbs, 45% fiber and 13% water. Wheat bran has 262 calories per 100g, that is 82% lower than other foods in Cereals and flours. In total 17% of the calories in Wheat bran are from fat, 24% from protein and 27% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • High in carbs 0.9g carbohydrates per portion of 5g
  • Low Glycemic Load Glycemic Load: 0.1
  • High in zinc Covers 0.0% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.0% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Wheat bran for a low carb diet?

With 0.9g of carbs and a Glycemic Load of 0.1 in a portion of 5g, Wheat bran should be avoided for a ketogenic diet due to the high percentage of carbs. Wheat bran contains low amounts of Fructose, is high in Gluten and has no Lactose.

Wheat bran: nutrition facts & data

Nutrition facts
per 100g 		Wheat bran
avg Cereals and flours[1]
Calories (kcal) 262.0 319.8
Fat (g) 5.0 2.3
Protein (g) 16.0 9.1
Carbohydrates (g) 18.0 62.5
Mono- & Di-Saccharides (g) 2.0 62.5
Polysaccharides (g) 13.0 62.5
Fibers (g) 45.0 7.1
Sodium (mg) 2.0 5.3
Water (g) 13.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (5g) of Wheat bran contains:

  • 13.1 Calories
  • 0.3g of Fat
  • 0.8g of Protein
  • and 0.9g of Carbs
  • 0.1mg of sodium - 0.0% of the RDA for sodium.
  • 24.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.5mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.8mg of Iron - 0.1% of the RDA for Iron.
  • 67.5mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wheat bran you get

  • 0.89 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.28 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 2.50 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Wheat bran?

Vitamins
per 100g 		Wheat bran
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 2.7 1.2
Vitamin B1 / Thiamine (mg) 0.7 0.3
Vitamin B2 (mg) 0.5 0.1
Vitamin B6 (mg) 0.7 0.3
Vitamin B9 / Folate (μg) 195.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 5.0
[1] average of Cereals and flours

Is Wheat bran rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (5g) for Wheat bran of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Wheat bran

Minerals
per 100g 		Wheat bran
avg[1]
Magnesium (mg) 480.0 92.7
Zinc (mg) 9.0 2.2
Sodium (mg) 2.0 5.3
Calcium (mg) 65.0 34.2
Iron (mg) 16.0 3.0
Potassium (mg) 1,350.0 298.5
Phosphorus (mg) 1,140.0 257.3
[1] average of Cereals and flours

Is Wheat bran high in minerals?

info

Again, for every mineral contained in Wheat bran we looked at the portion size (5g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Wheat bran

18.0% of Wheat bran are carbs, per serving of 5g that makes 0.9g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Wheat bran
avg[1]
Monosaccharides (g) 2.0 1.4
Polysaccharides (g) 13.0 60.3
Total carbs (g) 18.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Wheat bran?

The Glycemic Index of Wheat bran is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.1 and can be regarded as low.

Allergens in Wheat bran

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wheat bran

Of the 5.0g total fat per 100g in Wheat bran, 0.7g are saturated fatty acids (SFA), 2.4g are monounsaturated fatty acids (MUFA) and 0.7g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.