Calories in Wheat bran

Calories in Wheat bran, the outer layer of the wheat kernel, is often discarded during the milling process but is incredibly nutritious. It is a rich source of dietary fiber, essential vitamins and minerals, and other beneficial plant compounds. In this article, we will explore the nutritional facts of wheat bran, including its carbohydrate, fiber, vitamin, and mineral content, other plant compounds, health benefits, and foods with calorie content equivalent to wheat bran.

Nutrition Facts

Wheat bran is low in calories yet packed with nutrients. A typical 1-ounce (28 grams) serving of wheat bran provides:

• Calories: 60
• Protein: 5 grams
• Fat: 2 grams
• Carbohydrates: 18 grams
• Fiber: 12 grams
• Sugars: 0 grams

This nutritional profile makes wheat bran an excellent addition to a balanced diet, particularly for those looking to increase their fiber intake without consuming too many calories.

Carbohydrates

Carbohydrates are a primary source of energy, and wheat bran contains approximately 18 grams of carbohydrates per 1-ounce serving. This includes a minimal amount of naturally occurring sugars and a significant amount of complex carbohydrates, which are broken down slowly by the body, providing sustained energy levels.

Fiber

One of the standout features of wheat bran is its exceptionally high fiber content. With 12 grams of fiber per 1-ounce serving, wheat bran can help meet the daily fiber requirements for adults, which are 25 grams for women and 38 grams for men. The fiber in wheat bran is predominantly insoluble, which aids in digestive health by promoting regular bowel movements and preventing constipation. It also contributes to a feeling of fullness, which can help with weight management.

Vitamins and Minerals

Wheat bran is a treasure trove of essential vitamins and minerals, including:

• B Vitamins: Wheat bran is particularly rich in B vitamins such as thiamine, riboflavin, niacin, and folate. These vitamins play crucial roles in energy metabolism, red blood cell production, and maintaining healthy skin and nerve function.
• Iron: A 1-ounce serving of wheat bran provides about 10% of the daily recommended intake of iron, which is essential for oxygen transport in the blood and overall energy levels.
• Magnesium: This mineral is vital for numerous biochemical reactions in the body, including protein synthesis, muscle and nerve function, and blood glucose control.
• Zinc: Important for immune function, protein synthesis, and wound healing.

Other Plant Compounds

In addition to vitamins and minerals, wheat bran contains various beneficial plant compounds, such as:

• Phytosterols: These compounds can help lower cholesterol levels by blocking its absorption in the intestines.
• Lignans: Lignans are a type of polyphenol with antioxidant properties that may reduce the risk of chronic diseases such as heart disease and cancer.

Health Benefits

The nutritional profile of wheat bran translates into several health benefits, including:

• Digestive Health: The high fiber content in wheat bran promotes regular bowel movements, preventing constipation and other digestive issues.
• Heart Health: Fiber and phytosterols in wheat bran can help lower cholesterol levels, reducing the risk of heart disease.
• Weight Management: Fiber contributes to a feeling of fullness, which can help control appetite and support weight loss efforts.
• Blood Sugar Control: The complex carbohydrates and fiber in wheat bran help regulate blood sugar levels, making it beneficial for individuals with diabetes or insulin resistance.

Foods with Calorie Content Equivalent

To put the calorie content of wheat bran into perspective, here are a few foods with similar calorie content:

• 1 Medium Apple: Approximately 60 calories
• 1 Hard-Boiled Egg: Approximately 70 calories
• 1 Cup of Raw Carrots: Approximately 50 calories
• 1 Slice of Whole-Wheat Bread: Approximately 70 calories
• 1 Cup of Unsweetened Almond Milk: Approximately 30-40 calories

These comparisons highlight how wheat bran provides a substantial amount of nutrition for a relatively low calorie count, making it a valuable addition to a health-conscious diet.

Conclusion

Wheat bran is a nutrient-dense food that offers an array of health benefits due to its high fiber content, essential vitamins and minerals, and beneficial plant compounds. Incorporating wheat bran into your diet can support digestive health, heart health, weight management, and blood sugar control, all while keeping calorie intake in check. Whether added to smoothies, cereals, or baked goods, wheat bran is a versatile and healthful ingredient worth considering