A 100g of oat bran comes in at 246 calories, with 17g of protein and 66g of carbs. Calorie tracking trips up here when people log cooked weights using dry-weight numbers (or vice versa). Higher protein than most grains in this category.
Calories scale with portion. Here's how a typical oat bran serving translates in your tracker:
Carb-forward — most of its 246 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
How oat bran stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at oat bran and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreOat Bran has approximately 246 calories per 100g. A typical serving — 3 oz (85g) — comes in at 209 calories.
17g of protein per 100g. That puts oat bran at roughly 6.9g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Oat Bran sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.