Grain
crude corn bran.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
corn fiber
SERVING
CALORIES
384
PROTEIN
8.4g
CARBS
85.6g
FAT
0.92g
FIBER
79g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories384kcal—
Protein8.4g17%
Carbohydrates85.6g31%
Fiber79g282%
Sugar0g0%
Total fat0.92g1%
Saturated fat0.13g1%
Cholesterol0mg0%
Water4.7g—
MINERALS
Sodium7.0mg0%
Potassium44mg1%
Calcium42mg3%
Iron2.8mg16%
Magnesium64mg15%
Phosphorus72mg6%
Zinc1.6mg14%
Copper0.25mg28%
Manganese0.14mg6%
Selenium16.5µg30%
VITAMINS
Vitamin A4.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.42mg3%
Vitamin K0.30µg0%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.7mg17%
Pantothenic acid (B5)0.64mg13%
Vitamin B60.15mg9%
Folate (B9)4.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup76g
1 tablespoon4.8g
1 teaspoon1.6g
1 ml0.3g
1 liter316.7g
HEALTH BENEFITS
Why eat it.
- ✓Extremely high in insoluble dietary fiber, which promotes bowel regularity and helps prevent constipation.
- ✓Aids in weight management by increasing satiety and adding bulk to meals with minimal calories.
- ✓May help regulate blood sugar levels by slowing the absorption of sugar, making it beneficial for metabolic health.
- ✓Contains ferulic acid, a powerful antioxidant that helps protect cells from oxidative damage.
COOKING TIPS
In the kitchen.
- 1Incorporate into baked goods like muffins, breads, or cookies by substituting up to 25% of the flour to boost fiber content.
- 2Add a tablespoon or two to hot cereals like oatmeal, or mix into smoothies and yogurt for an easy fiber boost.
- 3Use as a high-fiber, crunchy coating for baked chicken or fish, often mixed with other seasonings or breadcrumbs.
- 4Can be used as a filler or binder in veggie burgers or meatloaf to add texture and nutrients.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, such as a pantry, for up to 6 months.
- For longer-term storage, refrigerate or freeze to prevent the small amount of natural oils from becoming rancid.
FAQ
Frequently asked questions.
Is crude corn bran healthy?
Yes, crude corn bran is highly nutritious, particularly for digestive health. It is an exceptional source of insoluble fiber and contains ferulic acid, a potent antioxidant that helps protect cells from oxidative damage and supports overall metabolic health.
How much fiber is in crude corn bran?
Crude corn bran is one of the most concentrated sources of dietary fiber available. While it contains 85.64g of total carbohydrates per 100g, the vast majority of this is insoluble fiber, which is essential for promoting bowel regularity and preventing constipation.
Is crude corn bran gluten-free?
Naturally, corn bran is gluten-free as it is derived from corn rather than wheat, barley, or rye. However, those with Celiac disease should ensure the product is processed in a gluten-free facility to avoid potential cross-contamination.
Is crude corn bran good for weight loss?
Yes, it is very effective for weight management. The high fiber content adds significant bulk to meals and increases satiety, helping you feel full for longer periods while contributing relatively few calories to your overall daily intake.
How do you use crude corn bran in cooking?
It is most commonly used to boost the fiber content of baked goods like muffins, breads, and cookies. You can also stir it into hot cereals, blend it into smoothies, or use it as a nutritious filler in meatloaf and veggie burgers.
What does crude corn bran taste like?
Crude corn bran has a very mild, earthy, and slightly nutty flavor with a subtle hint of corn. Its neutral profile allows it to be easily incorporated into both sweet and savory recipes without overpowering other ingredients.
Is crude corn bran keto-friendly?
While the total carbohydrate count is high at 85.64g per 100g, the net carb count is very low because most of those carbs are indigestible fiber. In moderate portions, it can be a useful ingredient for maintaining digestive health on a low-carb or keto diet.
How should I store crude corn bran?
Store crude corn bran in an airtight container in a cool, dry place like a pantry. Because it contains a small amount of natural fats (0.92g), storing it in the refrigerator or freezer can help prevent it from becoming stale or rancid over long periods.
Can I eat crude corn bran raw?
Yes, it can be consumed raw by sprinkling it over yogurt, cottage cheese, or cold cereal. However, because it is very dry and fibrous, many people prefer it mixed into liquids or cooked into recipes to improve the texture.
How does crude corn bran affect blood sugar?
The high insoluble fiber in corn bran slows down the absorption of sugars during digestion. This helps prevent sharp spikes in blood glucose levels after meals, making it a beneficial dietary addition for individuals managing their blood sugar.
