scored 94/100
Wheat bran is the nutrient-dense outer layer of the wheat kernel, exceptionally high in fiber (42.8g per 100g) and rich in B vitamins, minerals, and phytonutrients that support digestive and metabolic health.
6.5 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 94.
Wheat bran is the fibrous outer layer separated during grain milling, traditionally used as animal feed until its nutritional value was recognized. For longevity science, wheat bran represents one of the most fiber-concentrated foods available, providing insoluble fiber that promotes gut motility and soluble fiber that supports beneficial microbiota. Its mineral density is striking—particularly potassium (1182mg), magnesium (611mg), and phosphorus (1013mg) per 100g—along with high niacin content (13.6mg) supporting DNA repair and energy metabolism. The bran contains bioactive compounds including phenolic acids, lignans, and alkylresorcinols, which demonstrate antioxidant and anti-inflammatory properties in human studies. Its selenium content (77.6mcg) supports selenoprotein synthesis critical for thyroid function and oxidative stress defense. Epidemiological evidence links high whole-grain and bran consumption to reduced cardiovascular disease, type 2 diabetes, and colorectal cancer risk. However, wheat bran's high phytate content can reduce mineral bioavailability if consumed excessively without balancing mineral intake, making strategic pairing important for optimal nutrient absorption.
High insoluble fiber (majority of the 42.8g) increases stool bulk, accelerates intestinal transit, and promotes production of short-chain fatty acids (butyrate) by beneficial bacteria, which strengthens the gut barrier and reduces carcinogenic compound exposure
Insoluble fiber slows gastric emptying and glucose absorption; soluble fiber increases viscosity in the small intestine, reducing postprandial blood glucose spikes and improving insulin sensitivity
Bran fiber binds cholesterol and bile acids, increasing fecal excretion; phenolic compounds exhibit anti-inflammatory and antioxidant effects that reduce LDL oxidation and endothelial dysfunction
Alkylresorcinols and phenolic acids in wheat bran scavenge reactive oxygen species and modulate inflammatory cytokine production; selenium supports glutathione peroxidase enzyme activity
High magnesium (611mg), phosphorus (1013mg), and potassium content support bone mineral density maintenance and acid-base balance; magnesium is essential for osteoblast function
Consuming wheat bran with breakfast supports sustained satiety through the morning, stabilizes postprandial glucose response to the day's first meal, and allows adequate hydration time before evening
Breaks a fast
While wheat bran can be consumed at any time with meals, evening consumption may interfere with sleep quality due to increased intestinal motility and the need for adequate fluid intake. Avoid on completely empty stomach to prevent gastric discomfort.
Per 100 g of the default form. Bars show how much higher or lower wheat bran is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Wheat Bran is classified as a grain. Wheat bran is the nutrient-dense outer layer of the wheat kernel, exceptionally high in fiber (42.8g per 100g) and rich in B vitamins, minerals, and phytonutrients that support digestive and metabolic health.
Wheat Bran scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Magnesium, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 4.7 g of protein (~9% of the 50 g daily value).
Yes — it's a high-fiber food. A 30 g serving provides about 12.8 g of fiber (~46% of the 28 g daily value).
In a 30 g serving, wheat bran is highest in Manganese (~150% DV), Magnesium (~44% DV), Selenium (~42% DV), Copper (~33% DV), Chromium (~33% DV).
Yes — Wheat Bran is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Sometimes — it depends on your daily carb budget. A 30 g serving has about 6.5 g of net carbs (19.4 g total minus 12.8 g fiber).
Best in the morning. Consuming wheat bran with breakfast supports sustained satiety through the morning, stabilizes postprandial glucose response to the day's first meal, and allows adequate hydration time before evening
A typical serving is around 30 g (~65 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 wheat bran alongside several other grain sources.
Wheat Bran pairs nicely with: Pair with vitamin C-rich foods (citrus, kiwi, bell peppers) to enhance iron absorption and counteract phytate-mediated mineral binding; Combine with omega-3 rich foods (flaxseeds, walnuts, fatty fish) to enhance anti-inflammatory synergy and improve bioavailability of fat-soluble compounds; Mix with yogurt or kefir to promote prebiotic-probiotic synergy, feeding beneficial microbiota while providing live cultures for microbiome diversity; Pair with calcium-rich foods (leafy greens, dairy, fortified plant milks) to ensure adequate calcium intake despite bran's phytate content.
Encyclopedia entries that supply the same signature nutrients wheat bran contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients wheat 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.