Raw Oat BranVSCooked Oat Bran
Comparing different preparation states of Oat Bran
Raw Oat Bran
Cooked Oat Bran
Nutritional Comparison Summary
When comparing Raw Oat Bran and Cooked Oat Bran, there are notable nutritional differences that can influence your dietary choices. Raw Oat Bran contains 14.1g more protein per 100g serving, representing a 81% difference in protein content. With 17.3g of protein, Raw Oat Bran is the superior choice for those prioritizing protein intake. For those watching their calorie intake, Cooked Oat Bran offers only 40 calories per 100g compared to 246 calories in Raw Oat Bran. In terms of protein efficiency (protein per calorie), Cooked Oat Bran delivers more protein for fewer calories, making it an efficient protein source.
Best For Your Goals
Muscle Building & Recovery
Raw Oat BranWith 17.3g of protein per 100g, Raw Oat Bran provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked Oat BranAt only 40 calories per 100g, Cooked Oat Bran allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cooked Oat BranCooked Oat Bran offers the best protein-to-calorie ratio, delivering 3.2g of protein for just 40 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw Oat BranBoth are excellent plant-based options. Raw Oat Bran edges ahead with 17.3g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Cooked Oat BranWith only 11.4g of carbohydrates per 100g, Cooked Oat Bran fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Oat BranFor everyday fitness enthusiasts seeking balanced nutrition, Raw Oat Bran offers a good protein content at 17.3g with 246 calories, fitting well into most active lifestyle meal plans.