Fiber content
Fiber per 1 cup (60 g): 25.7 g - that works out to 19.8 g of fiber for each 100 kcal.
| Total fiber, one serving | 25.7 g (1 cup) |
|---|---|
| Serving weight | 60 g |
| Fiber in 100 g | 42.8 g |
| Fiber per 100 kcal | 19.8 g |
| Energy, one serving | 130 kcal |
| Women 19-50 (25 g a day) | 103% per serving |
| Men 19-50 (38 g a day) | 68% per serving |
| Label Daily Value (28 g) | 92% per serving |
| Place in grains, by serving | 1st of 186 |
| Place in grains, per 100 kcal | 1st of 186 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 25.7 g in a 1 cup serving of wheat bran is 103% of the first and 68% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 92%.
Calorie for calorie, the figure is 19.8 g of fiber per 100 kcal (this serving is 130 kcal). Among the 186 grains with USDA energy data here that is 1st, and 1st across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from wheat bran alone would take 1 servings, and 38 g would take 2. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 42.8 g | 216 |
| 1 cup - this page's serving | 60 | 25.7 g | 130 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Related
Nothing else in grains beats wheat bran on fiber per 100 kcal.
Questions
25.7 g of total dietary fiber, in a portion weighing 60 g. On a US label that reads as 92% of the 28 g Daily Value.
By fiber per serving it is number 1 of 186 in its group in this database, and number 1 of 186 when ranked by fiber per 100 kcal.
19.8 g. USDA lists 42.8 g of fiber and 216 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 1 for the 25 g Adequate Intake for women aged 19 to 50, or 2 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2708488 (Wheat bran, FNDDS 2021-2023). USDA nutrient data is public domain.