Wheat Bran Nutrition Facts

By: Bob's Red Mill | January 29 2019

When it comes to wheat bran, there is a wide array of assorted health benefits (and tasty recipes) associated with this powerhouse ingredient.

If you’ve ever found yourself asking, is wheat bran good for you — you might be surprised to hear that wheat bran is actually one of the best ingredients for your digestion.

To make our own Bob's Red Mill Unprocessed Miller's Wheat Bran, we separate the outer layer of the wheat berry from the endosperm and oil-rich germ. This unprocessed fiber can be added to soups, salads, and baked goods and is an incredible source of fiber (hence, the digestion help).

We’re certain — wheat bran will leave your body feeling comfortably full and satisfied and your mind feeling happy and healthy.

So, let’s dive into the benefits of wheat bran and get cooking!

Health Benefits of Wheat Bran

Wheat Bran Nutrition Facts | Bob's Red Mill

From fiber to protein, wheat bran boasts a wide array of health benefits. Below is the breakdown of wheat bran nutrition and some of the most noteworthy wheat bran nutrition facts.

Serving Size: ¼ cup

Calories: 45

Total Fat: 0g

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Total Carbohydrate: 9g

Dietary Fiber: 5g

Sugars: 0g

Protein: 2g

Vitamin D: 0% DV

Calcium: 0% DV

Thiamin: 5% DV

Niacin: 10%

Iron: 10% DV

Riboflavin: 5%

Potassium: 2g

Wheat Bran Is an Excellent Source of Fiber

Wheat bran is a great concentrated source of insoluble fiber. It helps you to digest your food and absorb your nutrients. It increases the good bacteria in your digestive system, which means you’ll get the most out of what you eat.

Wheat Bran Helps Alleviate Constipation

Although this is a wheat bran fact you might already know, yes—it’s true. Wheat bran helps to alleviate constipation. Take a couple of tablespoons regularly before a meal to rid yourself of constipation. Just make sure to increase your fluid intake when doing so.

Wheat Bran Keeps You Full

Wheat bran has the potential weight loss benefits of keeping you satisfied and full for longer periods of time (if you decide to integrate it into your diet). Add it to everything from pancakes to muffins to oatmeal for an all-day boost of energy!

Wheat Bran May Lower Cholesterol

Studies have shown that adding wheat bran to your diet may lower cholesterol. Bran contains high amounts of niacin, which lowers the risk of cardiovascular disease.

Wheat Bran Is a Good Source of Protein

When it comes to wheat bran nutrition, wheat bran contains all the essential amino acids and makes for a complete source of protein for both vegans and vegetarians.

Wheat Bran May Regulate Blood Pressure

Wheat bran is an excellent source of potassium, which has been shown to potentially regulate blood pressure.

Wheat Bran and Muffins (Three Ways)

Many folks love to eat their wheat bran by way of muffins. That’s why we’ve included three different wheat bran muffin recipes so you can choose which one satisfies your taste buds. Here are three of our most well-loved muffin recipes.

Moist Molasses Bran Muffins

Wheat Bran Nutrition Facts | Bob's Red Mill

These Moist Molasses Bran Muffins come to life with a delicious mix of wheat bran, Whole Wheat Flour, raisins, molasses (or honey), nuts and applesauce. They’re great to throw together for a small gathering with friends and family but taste equally good when you find yourself rushing around during the week.


1 cup Wheat Bran

1 1/2 cups Whole Wheat Flour or Organic Whole Wheat Flour

1 tsp Baking Soda

1 tsp Baking Powder

1/4 cup Nuts chopped

1/2 cup Raisins

3/4 cup Applesauce

1 cup Milk

1/2 cup Molasses or Honey

2 Tbsp Oil

2 Eggs beaten


Preheat oven to 400°F. Combine wheat bran, flour, baking soda and baking powder. Stir in nuts and raisins. In a separate bowl, blend applesauce, milk, molasses, oil and egg. Add to dry ingredients and stir just until moistened. Spoon into greased muffin tin (or paper muffin cups) and bake for 15-20 minutes.

Makes 12 muffins

Orange Bran Flax Muffins

Wheat Bran Nutrition Facts | Bob's Red Mill

These Orange Bran Flax Muffins are made with whole oranges (washed, quartered, peeled and seeded) to give them their incredible and moist flavor. The mix of flaxseeds, oat bran cereal, wheat bran and buttermilk is divine, and a wonderfully tasty way to get your nutrients.


1 1/2 cups Oat Bran Cereal or Organic Oat Bran Cereal

1 cup Unbleached White All-Purpose Flour

1 cup Organic Golden Flaxseeds or Golden Flaxseeds

1 cup Wheat Bran

1 Tbsp Baking Powder

1/2 tsp Sea Salt

2 Oranges (washed, quartered, peeled and& seeded)

1 cup Brown Sugar, packed

1 cup Buttermilk

1/2 cup Canola Oil

2 Eggs, large

1 tsp Baking Soda

1 1/2 cups Raisins


Preheat oven to 375°. Lightly grease muffin tins or use paper liners, set aside. In a large mixing bowl combine oat bran, flour, flaxseed, wheat bran, baking powder and salt. Set aside. In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs and baking soda. Blend well. Pour orange mixture into dry ingredients; mix until well blended. Stir in raisins. Fill prepared muffin tins almost to the top. Bake 18-20 minutes. Serve warm.

Makes 12 muffins

Wholesome Fruit Muffins

Wheat Bran Nutrition Facts | Bob's Red Mill

These Wholesome Fruit Muffins are a wonderful way to incorporate wheat bran into your daily routine. They’re made with peeled and chopped apples, rolled oats, cinnamon, Wheat Bran and more. Serve them with a dollop of peanut or almond butter and an additional drizzle of honey for a special weekday treat.


2 cups Organic Quick Cooking Rolled Oats

2 cups Unbleached White All-Purpose Flour

1/2 cup Brown Sugar, packed

1/3 cup Wheat Bran

1/3 cup 7 Grain Hot Cereal

2 Tbsp Baking Powder

1 1/2 tsp Ground Cinnamon

2 Eggs

1 1/2 cups Milk

1/2 cup Cooking Oil

1/3 cup Honey

2 cups Apples peeled and& chopped (or pitted Peaches)


In a large mixing bowl, stir together the oats, flour, sugar, wheat bran, 7 grain cereal, baking powder, and cinnamon. In a medium bowl, combine eggs, milk, oil, honey, and fruit; add egg mixture all at once to dry ingredients. Stir quickly just till dry ingredients are moistened. Line muffin pans with paper baking cups; fill 2/3 full. Bake in a 400°F oven for 15 minutes or until done. Makes about 36 muffins.

More Wheat Bran Recipes from Bob’s Red Mill

From Munch Bars to Low Carb Hot Cereal, we have a whole bunch of delectable wheat bran recipes for you to try. Just visit our recipes at the bottom of our wheat bran page to find something that suits your tastes.

Other Ways to Use Wheat Bran

  • Mix into soups and stews
  • Add to hot broth or cold cereal
  • Use as a breading for meat and fish
  • Add to muffins and cakes
  • Use in pancake and waffle mix
  • Add to bread batter
  • Sprinkle into oatmeal
  • Add to cookies

With wheat bran, there are so many health benefits (and so many delicious recipes) to incorporate into your daily wellness routine.

This incredible ingredient is chock-full of vitamins, minerals and nutrients, so why not start enjoying it today? From muffins to soups, we hope this article has inspired you to experiment with wheat bran in the kitchen and in life.

We’re sure you’ll love it! From all of us at Bob’s Red Mill, thank you for reading and happy eating!  

We hope you’ll pick up a package of our own Bob's Red Mill Unprocessed Miller's Wheat Bran next time you see it on the shelves. Our unprocessed fiber can be added to everything from salads to soups, to oatmeal raisin cookies. Have any favorite ways you like to enjoy our wheat bran? Feel free to share them with us in the comments below! We’d love to hear what you create with this favorite ingredient.





  1. janis
    recipe on your box how many grams of wheat bran per muffin??
    1. Whitney Barnes
      Hi Janis - there's a recipe for Molasses Bran Muffins on our bags of Wheat Bran. The recipe calls for 1 cup (60 g) and makes 12 muffins. 60/12 would equal 5 g of Wheat Bran per muffin.
  2. Bob Nussbaum
    Please no guessing. I put your wheat bran on my top of my soup. But if I was to put your wheat bran into my soup, freeze the soup portions and then heat up the soup with your wheat bran mixed in, am I going to lose any nutritional value.
    Thank you,
  3. Gary Cunningham
    Gary Cunningham
    I need to know the amount of vitamin K in 1/4cup of organic wheat bran.
    Thank you
    1. Elisabeth Allie
      Elisabeth Allie
      Hi Gary! We have not analyzed that product for that particular nutrient.

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