Oat Bran vs. Rolled Oats

by HEAB on February 11, 2009

A number of you have asked me about oat bran, and if I like it better than rolled oats.  Based on texture alone, I do prefer the oat bran.  It’s creamy and seems to satiate my hunger a bit more.   However, upon examination, there are several notable differences in the nutritional values.  Per 1/2 cup serving of dry cereal, both contain 150 calories and 3 grams of fat.  Listed below are the differences according to Quaker Oats:

Nutritional Values   Oatmeal   Oat Bran
Carbohydrates 27 grams 25 grams
Fiber 4 grams 6 grams
Soluble Fiber 2 grams 3 grams
Protein 5 grams 7 grams
Calcium 0% 2%
Iron 10% 20%
Thiamin 2% 25%
Phosphorus 0% 25%
Riboflavin 2% 6%
Magnesium 0% 20%
Zinc 0% 10%

I was pleasantly surprised to learn that oat bran has a better nutritional profile when compared to rolled oats. Because oat bran is the outer husk of the oat grain, it contains the bulk of the dietary fiber, along with a large amount of useful minerals. How exciting…cause I like the oat bran betta. Something else worth noting is the difference in soluble fiber content. Soluble fiber is believed to be responsible for lowering cholesterol, and both cereals seem to lower the numbers equally. So, if you’re looking to lower cholesterol, either cereal will do the trick, but keep in mind that Quaker Oats recommends 3/4 cup serving of dry cereal to get the heart healthy benefits. No problem Mr. Quaker as I love my filling bowls of oats!

Monday’s Brekkie:

Mmm...almond butter soup

Mmm...Nutella Oat bran

In my lovely bowl was 3/4 oat bran cooked with 1.5 cups water and a pinch of salt. I then added a splash of Silk Hazelnut Creamer, 1 TBSP of Naturally Nutty Chocolate Butter Toffee Peanut Butter and 1 TBSP of Trader Joe’s crunchy raw almond butter. Look at that glob of melted goodness! The stats: 468 calories, 28 grams of fat (39%), 71 grams of carbs (47%), and 21 grams of protein (13%). Full for hours. I love you oat bran.

Tuesday’s Brekkie:

Egg White Rolled Oats

Egg White Rolled Oats

I haven’t had rolled oats in a while and thought I should try some in honor of today’s post.  Into the bowl went 3/4 cup old fashioned oats cooked with 1.5 cups water, 2 egg whites, and a pinch of salt.  After they were done, I added vanilla, cinnamon, 1 Stevia packet, and topped it with 2 TBSP TJ’s raw crunchy almond butter.  The stats: 459 calories, 23 grams of fat (42%), 48 grams of carbs (41%), and 20 grams of protein (17%).  The egg whites were for a little extra protein, but I still got more using oat bran.  Another reason I prefer the oat bran is that it does not get that layer of gelatinous goo while cooking like the rolled oats do, and I swear I am more full after a big bowl of oat bran.  Maybe it’s the 2 extra grams of fiber?

As far as price goes, I compared Bob’s Red Mill Oat Bran to Bob’s Red Mill Thick Rolled Oats at Amazon.  The oat bran cost 3 cents more per ounce.  Leave it to me to prefer the pricier breakfast.  Either way, you will get a lot more bang for your buck if you choose hot cereals from the bulk bins at your local health food store over a box of cold cereal.  Need some crunch in the morning?  Hello, that’s why you add crunchy nut butter on top!  :)

How about you my breakfast loving friends?  Have you tried oat bran, or are you a consumer of the rolled variety?  Any Irish steel cut oat fans out there?  So many hot cereal options…what’s your bowl of choice?