Wheat Bran

What Is Wheat Bran?

Wheat bran (Triticum aestivum) is the fibrous outer layer separated from the wheat kernel during milling into flour. Being the outermost part of the kernel, it is dense in both fiber and minerals.

It has a fine flake-powder texture with a mildly nutty taste. Rather than being eaten on its own, it is used as an additive to add fiber to baked goods and breakfast foods.

Nutritional Values of Wheat Bran

100 grams of wheat bran contains approximately 216 kcal of energy, 42.8 g of fiber, and 15.6 g of protein; it is rich in magnesium, phosphorus, and iron. It is one of the most fiber-dense foods.

What Are the Benefits of Wheat Bran?

With its high fiber and mineral content, wheat bran can be considered part of a balanced diet; it is recommended to drink plenty of water and increase intake gradually to avoid sudden, high consumption.

This information is general; wheat bran is a food, not a substitute for medical treatment. It contains gluten.

How to Choose Wheat Bran

Good wheat bran should be light brown, dry, and have a fresh-nutty scent. Rancid, moistened, or clumped samples have lost their freshness.

• Color should be light brown, texture dry and loose
• Scent should be fresh-nutty
• Rancidity and moisture are signs of aging

How to Store Wheat Bran

Wheat bran is stored in a sealed container in a dry, cool place; since its oil content can go rancid over time, a cool spot or the refrigerator is preferred. It should be protected from moisture.

Using Wheat Bran in the Kitchen

Wheat bran is added to bread, cake, cookie, and muffin doughs, as well as to yogurt, soup, and breakfast mixes to add fiber. Since it absorbs liquid, the amount of water in dough recipes needs to be increased slightly.

How Much Wheat Bran Is Added to Dough?

Usually a small portion of the flour is replaced with bran; too much makes the dough heavier and reduces rising, so it is added in moderation and the liquid is increased slightly.

Frequently Asked Questions

Are wheat bran and wheat germ the same?

No; bran is the fibrous outer shell of the kernel, while germ is the oil- and vitamin-rich core (embryo) part of the kernel. Both are separated during milling but are different layers.

Is wheat bran gluten-free?

No; since it comes from wheat, it contains gluten. It is not suitable for those on a gluten-free diet.

Why is wheat bran consumed with plenty of water?

Since it is high in fiber, it moves through the digestive system more comfortably when consumed with sufficient liquid; this is why drinking plenty of water is recommended.