scored 72/100
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.
2.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 72.
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.
Insoluble fiber acts as substrate for beneficial bacteria fermentation, producing short-chain fatty acids (butyrate) that maintain intestinal barrier integrity and reduce pathogenic colonization
Soluble fiber components and plant polyphenols (ferulic acid) inhibit cholesterol absorption and enhance hepatic clearance of LDL particles
High fiber content slows gastric emptying and reduces glucose absorption rate, diminishing postprandial blood glucose spikes and reducing pancreatic insulin demand
Phenolic compounds including ferulic acid and phytosterols scavenge reactive oxygen species and modulate inflammatory transcription factors (NF-κB pathway)
Phosphorus and magnesium ratio supports calcium regulation and osteoblast function; magnesium is essential for parathyroid hormone function
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.
Breaks a fast
High fiber content requires adequate hydration; fasting consumption risks GI discomfort without accompanying food or fluid. Best consumed as component of mixed meal.
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.
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.
Corn Bran scores 72/100 in Formulate, making it a solid choice. Its strongest contributions come from Selenium, Copper, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
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).
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.
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients corn bran contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients corn bran contributes 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.