73
Grain
Corn Bran
73/ 100
Corn bran is the fibrous outer layer of corn kernels, exceptionally rich in dietary fiber (79g per 100g) and a concentrated source of plant-based nutrients. It serves as a functional food for digestive health and metabolic support.
Nutrition · per ~30 g serving · ≈ ¼ cup
🔥 Calories
67/ 2000 kcal day
🥩Protein2.5 g5% DV
🍞Carbs25.7 g9% DV
🥑Fat0.3 g<1% DV
🌿Fiber23.7 g85% DV
≈ 2g net carbs · carbs − fiber
Vitamins
- Vitamin B60.19 mg11% DV
- Niacin0.82 mg5% DV
- Riboflavin0.03 mg2% DV
- Choline5.4 mg<1% DV
- Vitamin E0.13 mg<1% DV
- Folate1.2 mcg<1% DV
- Thiamin0.00 mg<1% DV
- Vitamin K0.09 mcg<1% DV
- Vitamin A1.2 iu<1% DV
Minerals
- Selenium5.0 mcg9% DV
- Copper0.07 mg8% DV
- Iron0.84 mg5% DV
- Magnesium19.2 mg5% DV
- Zinc0.47 mg4% DV
- Manganese0.04 mg2% DV
- Phosphorus21.6 mg2% DV
- Calcium12.6 mg<1% DV
- Potassium13.2 mg<1% DV
- Sodium2.1 mg<1% DV
Other
- Polyunsaturated Fat0.13 g
- Monounsaturated Fat0.07 g
- Saturated Fat0.04 g
BioactivesEstimated
- Inulin / Prebiotic fibre~900 mg
- Phytosterols~45 mg
- Polyphenols~45 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 170289
Score · 73/100
Nutrient Density17.3 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality8.3 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives9.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin B637% DV
- Selenium30% DV
- Copper28% DV
- Niacin17% DV
- Iron16% DV
Overview
Corn bran is the nutrient-dense outer hull removed during corn processing, historically used as animal feed but increasingly recognized as a potent functional food for human consumption. Unlike whole corn, bran concentrates fiber and micronutrients while minimizing starch. Its exceptional fiber content (79g/100g) makes it one of the highest-fiber foods available, with a favorable phosphorus-to-magnesium ratio (72:64 mg) supporting mineral balance. The bran contains phenolic compounds and ferulic acid, plant polyphenols with antioxidant properties documented in cereal grain literature. Rich in insoluble fiber, corn bran promotes colonic health and prebiotic fermentation, supporting beneficial microbiota. The moderate protein content (8.36g) and minimal fat profile make it suitable for weight management protocols. Selenium content (16.5 mcg) contributes to antioxidant defense through glutathione peroxidase activity. Corn bran's glycemic impact is low due to fiber's effect on glucose absorption rate. Traditional use in various cuisines has expanded as research validates its role in cholesterol management and glycemic control, making it relevant for metabolic longevity strategies.
Health Benefits (5)
- Supports digestive health and colonic microbiota compositionstrongInsoluble fiber acts as substrate for beneficial bacteria fermentation, producing short-chain fatty acids (butyrate) that maintain intestinal barrier integrity and reduce pathogenic colonization
- Improves lipid profiles and reduces LDL cholesterolmoderateSoluble fiber components and plant polyphenols (ferulic acid) inhibit cholesterol absorption and enhance hepatic clearance of LDL particles
- Moderates postprandial glucose response and supports insulin sensitivitymoderateHigh fiber content slows gastric emptying and reduces glucose absorption rate, diminishing postprandial blood glucose spikes and reducing pancreatic insulin demand
- Provides antioxidant and anti-inflammatory supportemergingPhenolic compounds including ferulic acid and phytosterols scavenge reactive oxygen species and modulate inflammatory transcription factors (NF-κB pathway)
- Supports mineral bioavailability and bone health signalingmoderatePhosphorus and magnesium ratio supports calcium regulation and osteoblast function; magnesium is essential for parathyroid hormone function
Food Pairings
- ·Pair with vitamin C-rich foods (citrus, kiwi, bell pepper) to enhance non-heme iron absorption from the 2.79mg iron per 100g
- ·Combine with fermented foods (kefir, yogurt, sauerkraut) to synergize prebiotic fiber with probiotic organisms for enhanced microbiota diversity
- ·Mix with fat sources (olive oil, nuts, seeds) to improve absorption of fat-soluble phenolic compounds and enhance palatability
- ·Consume with legumes (lentils, beans) to create complete protein profile and enhance fiber viscosity for superior glycemic control
Practical Tips
- ·Start with 1-2 tablespoons daily and gradually increase to 3-4 tablespoons over 2 weeks to allow microbiota adaptation and minimize digestive distress
- ·Store in airtight containers in cool, dark conditions or refrigerate after opening to prevent oxidation of polyphenols and maintain fiber integrity
- ·Mix into oatmeal, smoothies, or yogurt rather than consuming dry to improve water absorption and reduce choking risk; ensure adequate fluid intake (8+ glasses daily)
- ·Select non-GMO, organically-sourced corn bran when possible to minimize pesticide residues and ensure ferulic acid preservation
- ·Consume with meals rather than on empty stomach to optimize nutrient absorption and minimize gastric irritation from concentrated fiber
Optimal Timing
🕒
anytime
Best with food
Corn bran's primary benefits derive from fiber's effects on digestion and microbiota, which operate across 24-hour cycles. Morning consumption supports satiety and stable glucose throughout the day; evening consumption supports colonic fermentation during sleep. No circadian-dependent mechanisms limit timing.
Avoid
- · Do not consume immediately before or during high-intensity exercise (may cause GI distress)
- · Avoid as sole meal component—always pair with protein and fat for complete macronutrient profile
High fiber content requires adequate hydration; fasting consumption risks GI discomfort without accompanying food or fluid. Best consumed as component of mixed meal.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow corn bran stacks up
Compared to other grains
Per 100 g of the default form. Bars show how much higher or lower corn bran is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#4 of 46
224kcalvs348kcal avg
-36% below category average
Protein#39 of 46
8.4gvs11.7g avg
-28% below category average
Fiber#1 of 46
79gvs8.3g avg
+851% above category average
Vitamin B6#17 of 26
0.6mgvs1.2mg avg
-49% below category average
Selenium#13 of 29
16.5mcgvs26.4mcg avg
-37% below category average
Copper#32 of 42
0.2mgvs0.5mg avg
-45% below category average
Niacin#32 of 44
2.7mgvs5.5mg avg
-50% below category average
Common questions
What people ask about corn bran
What is corn bran?
Corn Bran is classified as a grain. Corn bran is the fibrous outer layer of corn kernels, exceptionally rich in dietary fiber (79g per 100g) and a concentrated source of plant-based nutrients.
Is corn bran healthy?
Corn Bran scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Selenium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is corn bran high in protein?
Not particularly. A 30 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
Is corn bran high in fiber?
Yes — it's a high-fiber food. A 30 g serving provides about 23.7 g of fiber (~85% of the 28 g daily value).
What vitamins and minerals are in corn bran?
In a 30 g serving, corn bran is highest in Vitamin B6 (~11% DV).
Is corn bran gluten-free?
Corn Bran is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Is corn bran keto-friendly?
Yes — it fits comfortably in most keto plans. A 30 g serving has about 2 g of net carbs (25.7 g total minus 23.7 g fiber).
When is the best time to eat corn bran?
Best any time of day. Corn bran's primary benefits derive from fiber's effects on digestion and microbiota, which operate across 24-hour cycles. Morning consumption supports satiety and stable glucose throughout the day; evening consumption supports colonic fermentation during sleep. No circadian-dependent mechanisms limit timing.
How much corn bran should I eat?
A typical serving is around 30 g (~67 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating corn bran alongside several other grain sources.
What pairs well with corn bran?
Corn Bran pairs nicely with: Pair with vitamin C-rich foods (citrus, kiwi, bell pepper) to enhance non-heme iron absorption from the 2.79mg iron per 100g; Combine with fermented foods (kefir, yogurt, sauerkraut) to synergize prebiotic fiber with probiotic organisms for enhanced microbiota diversity; Mix with fat sources (olive oil, nuts, seeds) to improve absorption of fat-soluble phenolic compounds and enhance palatability; Consume with legumes (lentils, beans) to create complete protein profile and enhance fiber viscosity for superior glycemic control.
Related supplements
Supplements that mirror Corn Bran's nutrient profile
Encyclopedia entries that supply the same signature nutrients corn bran contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Corn Bran
These are the nutrients corn brancontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.