Wheat Bran
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 220 kcal
Approximate exercise time to burn the 220 kcal in each 100g:
About Wheat Bran
A wheat milling by-product, extremely high in fiber, good as a coarse-grain supplement.
Health Benefits of Wheat Bran
Outstanding fiber content
100g of wheat bran contains about 35g dietary fiber - among the highest of any common food, over 100x rice's 0.3g. Insoluble fiber aids bowel movement and adds bulk; soluble fiber helps slow carbohydrate absorption.
Rich in B vitamins and minerals
Wheat bran retains the grain's outer aleurone layer, supplying B1, B2, niacin and magnesium, zinc and iron. Most of these are lost in refining white flour, so bran is an important way to recover them.
How to eat it
Bran has a coarse texture; aim for 10-15g daily. Add to porridge, milk or yogurt, or mix with white flour 1:5 for whole-wheat foods. Start small and increase gradually to avoid digestive discomfort.