Bran mix

Grain

Item Rating: 70/100

1 serving (40 grams) contains 120 calories, 4.0 grams of protein, 1.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		705.9
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		882.4 mg	38%
Total Carbohydrates		176.5 g	64%
	Dietary Fiber	58.8 g	210%
	Sugars	35.3 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		11.8 mg	65%
Potassium		882.4 mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 53 cal (6.2%)

Protein: 94 cal (11.0%)

Carbs: 706 cal (82.8%)

About Bran mix

Bran mix is a nutritious blend commonly made from wheat, oat, or rice bran, which is the outer layer of the grain kernel. This mix is often used in baking or as an addition to cereals and smoothies. Bran is a byproduct of the milling process but has been utilized globally due to its rich nutrient profile. It is high in dietary fiber, particularly insoluble fiber, which aids in digestive health. Bran mix also contains essential vitamins like B6 and minerals including magnesium, iron, and zinc. With a low glycemic index and minimal fat content, it is a staple in many health-conscious diets.

Health Benefits

• Supports digestive health due to its high dietary fiber content (around 22-27g per 100g).
• Promotes heart health through magnesium, which helps regulate blood pressure (approximately 327mg per 100g).
• Aids in maintaining energy levels with B vitamins, especially B6 (0.4mg per 100g).

Dietary Considerations

Allergens: Contains gluten (if made from wheat or oat bran)

Suitable for: Vegetarian, vegan, low-fat diets

Not suitable for: Gluten-free diets, low-fiber diets, grain-allergy diets

Selection and Storage

Store in an airtight container in a cool, dry place to prevent moisture absorption and rancidity.

Common Questions About Bran mix Nutrition

Is bran mix high in protein?

Bran mix is not particularly high in protein compared to other foods. On average, a 1/2 cup serving contains about 4-6 grams of protein, depending on the specific mix. It is primarily valued for its fiber content rather than as a protein source.

Can I eat bran mix on a keto diet?

Bran mix is generally not suitable for a strict keto diet because it typically contains around 25-35 grams of carbohydrates per 1/2 cup serving. Even though it is high in fiber, the net carbs are often too high for most keto meal plans.

What are the health benefits and concerns of eating bran mix?

Bran mix is rich in dietary fiber, which helps promote healthy digestion and regulate blood sugar. It also contains B vitamins and trace minerals such as magnesium and iron. However, some individuals with gluten sensitivities or IBS may find bran mix hard to digest due to its high insoluble fiber content.

How much bran mix should I eat per serving?

A typical serving size of bran mix is around 1/2 cup, which provides about 120-180 calories, 25-35 grams of carbs, and 5-10 grams of dietary fiber. Due to its high fiber content, it's best to start with smaller portions if you're not accustomed to high-fiber foods.

How does bran mix compare to oatmeal?

Bran mix generally has more fiber than oatmeal, with approximately 5-10 grams of fiber per serving compared to 2-4 grams in oatmeal. However, oatmeal is slightly higher in protein and tends to be less harsh on sensitive stomachs. Both are nutritious, but bran mix is often preferred for digestive health.

Data Sources & Scientific References