Oat Bran
Every 100 g of Oat Bran contains 246 kcal and 50.8 g of available carbohydrate. Its glycemic index is 56 (Medium), the average of 3 studies in the International GI Tables (Atkinson 2021). A typical 30 g portion has a glycemic load of 8.5 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Oat bran is richer in beta-glucan fibre than regular rolled oats; two tablespoons add a clear amount of fibre to breakfast.
Best preparation methods
Stir it into yoghurt, porridge or dough, and drink more water as you gradually increase your fibre intake.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 246 kcal | 73.8 kcal |
| Protein | 17.3 g | 5.2 g |
| Carbohydrate | 66.2 g | 19.9 g |
| Available carbohydrate | 50.8 g | 15.2 g |
| Fat | 7 g | 2.1 g |
| Dietary fibre | 15.4 g | 4.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 6 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Oat Bran good for weight loss?
It can be included in moderation: it contains 15.4 g of fibre per 100 g, which supports fullness, and a 30 g portion gives 74 kcal.
How does Oat Bran affect blood sugar?
Its glycemic index is 56 (Medium) according to Atkinson 2021. A typical 30 g portion has a glycemic load of 8.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Oat Bran?
A typical 30 g portion of Oat Bran provides about 74 kcal, 5.2 g protein, 19.9 g carbohydrate, 2.1 g fat and 4.6 g fibre.
Approved value: average of 3 studies (range 51–60), confidence grade B. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.