✦ Concentrated beta-glucan ✦ Strong LDL cholesterol evidence ✦ B vitamins and iron ✦ Only 40g needed for health claim

Oat bran is the outer layer of the oat grain, concentrated in beta-glucan — the soluble fibre with the strongest evidence base for lowering LDL cholesterol. It also provides B vitamins, iron, magnesium, and zinc in greater concentrations than whole rolled oats. Just 3g of beta-glucan daily (achievable with ~40g of oat bran) is the EU-approved health claim amount.

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Preparation note

Add to porridge, smoothies, baked goods, or yoghurt; stir into soups as a thickener. Start with smaller amounts and increase gradually to avoid digestive discomfort.

Sources: NHS Fibre · CoFID 2021

Macronutrients per 100g

395
kcal
Energy
17.0
g
Protein
66.0
g
Carbs
15.4
g
Fibre
7.00
g
Fat
1.50
g
Sugars

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

55
GI Score
🟢 Low GI
8
GL / Serving
Low Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Chromium 7.00 µg 18%
Glutamic acid 5.10 g —
Aspartic acid 1.28 g —
Leucine 1.17 g —
Proline 0.935 g —
Valine 0.867 g —
Arginine 0.850 g —
Phenylalanine 0.833 g —
Serine 0.765 g —
Alanine 0.680 g —
Isoleucine 0.680 g —
Glycine 0.595 g —
Tyrosine 0.595 g —
Threonine 0.561 g —
Lysine 0.510 g —
Methionine 0.442 g —
Histidine 0.408 g —
Cysteine 0.306 g —
Tryptophan 0.204 g —
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 →

Sources: NHS Fibre; CoFID 2021
Grains & Cereals Oats Phytochemical data available High fibre High protein 🇬🇧 CoFID 2021