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Oat bran, raw vs Oat bran, cooked
By GlycemicWise · 2026-08-19 · Dietary reference — not medical advice
| Nutrient |
Oat bran, raw |
Oat bran, cooked |
| Glycemic Load (per serving) |
31.8 |
12.9 ✅ |
| Glycemic Load (per 100g) |
33.8 |
5.9 ✅ |
| Glycemic Index |
66.6 |
66.6 |
| Total Carbs |
66.2g |
11.4g ✅ |
| Fiber |
15.4g ✅ |
2.6g |
| Sugar |
1.4g |
0.0g ✅ |
| Protein |
17.3g ✅ |
3.2g |
| Saturated Fat |
1.3g |
0.2g ✅ |
| Sodium |
4.0mg |
1.0mg ✅ |
| Calories |
246.0 kcal |
40.0 kcal ✅ |
✅ = Better for blood sugar on this metric. Compare full data on each food's individual page.
Dietary reference — not medical advice. See individual food pages for complete data, serving size variants, and better alternatives.