Oat bran and rolled oats are both made from oats, but they are processed differently and have slightly different nutritional profiles and uses. Here is a quick overview of the key differences:
Oat Bran
Oat bran is made from the outer layer of the oat groat (the inner kernel of the oat). It is very high in dietary fiber and contains beta-glucan, a type of soluble fiber that has been linked to lowering cholesterol levels. Oat bran has a coarse, flaky texture and is commonly used as an ingredient in cereals, breads, and muffins.
Nutrition Profile
Oat bran is highly nutritious. A 1/4 cup serving contains:
| Nutrient | Amount |
|---|---|
| Calories | 90 |
| Fat | 2g |
| Carbs | 16g |
| Fiber | 4g |
| Protein | 4g |
Rolled Oats
Rolled oats are made by steaming and rolling whole oat groats to flatten them. This creates the classic oatmeal texture. Rolled oats are commonly used to make oatmeal, granola bars, cookies, and other foods.
Nutrition Profile
A 1/4 cup serving of rolled oats contains:
| Nutrient | Amount |
|---|---|
| Calories | 88 |
| Fat | 2g |
| Carbs | 15g |
| Fiber | 2g |
| Protein | 3g |
Key Differences
Here are some of the main differences between oat bran and rolled oats:
- Fiber content – Oat bran contains more fiber per serving than rolled oats.
- Texture – Oat bran has a coarse, flaky texture while rolled oats are smooth.
- Cooking – Oat bran can be eaten raw while rolled oats are almost always cooked.
- Uses – Oat bran is more commonly used as an added ingredient while rolled oats are often eaten on their own.
- Cost – Oat bran tends to be more expensive than rolled oats.
Substituting Oat Bran for Rolled Oats
Can you substitute oat bran for rolled oats? Generally, yes, but a few adjustments will need to be made:
- Use 1/4 to 1/3 cup oat bran for every 1 cup of rolled oats called for. Oat bran is denser and requires less volume.
- Consider added liquids to account for oat bran’s dryness. An extra 1-2 tbsp liquid per cup of oats substituted may be needed.
- Expect a different texture in baked goods. Oat bran will create a denser, heavier texture.
- Add oat bran at the end of cooking for hot cereals to prevent it becoming gummy.
- Store oat bran in the fridge or freezer to prevent it going rancid quickly.
Conclusion
Oat bran can be substituted for rolled oats in many recipes, though some adjustments will be needed. The substitution will work best in recipes where a coarse, dense texture is desirable, like muffins, breads, and cereals. For smooth textures like oatmeal or cookies, rolled oats may still provide the best results. Consider the differences in fiber content, texture, and cost when deciding whether to sub oat bran for rolled oats.