Wheat bran is the outer layer of the wheat kernel milled off to make white flour. It is exceptionally high in insoluble fibre and provides substantial amounts of B vitamins (especially niacin, B6, and thiamin), magnesium, phosphorus, zinc, and manganese. It is used to boost the fibre content of breakfast cereals, baked goods, and smoothies.
Start with small amounts (1-2 tablespoons) if new to wheat bran — a large sudden increase in insoluble fibre can cause gas and bloating. Increase gradually alongside fluid intake.
Where Bran, wheat Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,269 mg | 63% | |
| Phosphorus | 1,078 mg | 154% | |
| Magnesium | 389 mg | 104% | |
| Chloride | 95.0 mg | 12% | |
| Folate | 76.0 µg | 38% | |
| Calcium | 65.0 mg | 8% | |
| Niacin equivalents (NE) | 32.0 mg | 200% | |
| Niacin (B3) | 26.1 mg | 163% | |
| Selenium | 14.0 µg | 25% | |
| Vitamin K | 10.4 µg | 9% | |
| Iron | 8.60 mg | 61% | |
| Manganese | 5.85 mg | 293% | |
| Zinc | 5.60 mg | 56% | |
| Pantothenic Acid (B5) | 2.50 mg | 42% | |
| Vitamin B6 | 1.15 mg | 82% | |
| Copper | 1.04 mg | 104% | |
| Thiamin (B1) | 0.930 mg | 85% | |
| Vitamin E (alpha-TE) | 0.350 mg | 3% | |
| Riboflavin (B2) | 0.330 mg | 24% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 2.86 g | — | |
| Monounsaturated fat | 0.740 g | — | |
| Trans fat | 0.020 g | — | |
| Sucrose | 2.30 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 32.3 µg | 65% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 1.39 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.110 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.