Wheat Bran: Nutrition, Benefits and More:

Bran is stripped away during the milling process, and some people may consider it nothing more than a byproduct! Yet, it’s rich in many plant compounds and minerals and an excellent source of fiber. Its nutritional profile may improve your health and lower your risk of certain chronic diseases.

What Is Wheat Bran?

A wheat kernel is made up of three parts: 

The bran, endosperm and germ.

The bran is the hard outer layer of the wheat kernel, which is jam-packed with various nutrients and fiber. During the milling process, the bran is stripped away from the wheat kernel and becomes a byproduct. Wheat bran has a sweet, nutty flavor. It can be used to add texture and a full-bodied taste to the bread, muffins, and other baked goods.

Nutritional Profile:

Wheat bran is chock-full of many nutrients. A half-cup (29-gram) serving provides:

  1. Calories: 63
  2. Fat: 1.3 grams
  3. Saturated fat: 0.2 grams
  4. Protein: 4.5 grams
  5. Carbohydrates: 18.5 grams
  6. Dietary fiber: 12.5 grams
  7. Thiamine: 0.15 mg
  8. Riboflavin: 0.15 mg
  9. Niacin: 4 mg
  10. Vitamin B6: 0.4 mg
  11. Potassium: 343
  12. Iron: 3.05 mg
  13. Magnesium: 177 mg
  14. Phosphorus: 294 mg

Wheat bran is a good source of many nutrients and protein and relatively low in calories. It’s an excellent source of dietary fiber as well.

Promotes Digestive Health

Wheat bran bolsters digestive health by providing a good source of insoluble fiber, which can help prevent or treat constipation. It also acts as a prebiotic, promoting the growth of healthy gut bacteria.

May Help Prevent Certain Cancers

Wheat bran is high in fiber and contains lignan phytochemicals and phytic acid — all of which may be associated with a reduced risk of colon and breast cancer.

May Promote Heart Health

As a good source of fiber, wheat bran may help lower total cholesterol and triglycerides, which may decrease your risk of heart disease.