Corn Bran is a nutritious byproduct of corn processing that is loaded with health benefits. One cup of crude corn bran has about 170 calories.

Apart from its calorie content, Corn Bran is rich in important nutrients such as fiber, protein, and minerals that contribute to numerous health benefits.

In this article, we will dive into the health benefits, nutritional facts, side effects, and recipe ideas of Corn Bran.

What is Corn Bran?

Corn Bran is the outer layer of the corn kernel that is removed during the milling process. It is a good source of dietary fiber and can be used in a variety of recipes. Corn Bran is available in both crude and treated forms. Crude corn bran has not undergone any further processing and is the less expensive option of the two. On the other hand, treated corn bran has undergone heat treatment and is more easily digested, but comes with a higher price tag.

Calories in Corn Bran

One cup of crude corn bran has approximately 170 calories. The calorie count of treated corn bran may vary, but it generally falls in the range of 100-150 calories per cup. If you want to use corn bran as a low-calorie ingredient in your meals, you may want to opt for the treated variety.

Corn Bran Nutrition Facts

Corn Bran is a nutritional powerhouse that is loaded with essential nutrients. Here are some nutritional facts per cup of crude corn bran: calories: 170 Protein: 4 grams, Fiber: 22 grams, Carbohydrates: 41 grams, Fat: 1 gram, Iron: 36% of RDI, Magnesium: 26% of RDI, and Zinc: 13% of RDI.

Health Benefits of Corn Bran

Corn Bran is well-known for its health benefits due to its high fiber and nutrient content. Some of the health benefits of consuming Corn Bran include: - Improving digestive health - Lowering cholesterol levels and reducing the risk of heart disease

Uses of Corn Bran

Corn Bran can be used in a variety of recipes to add a healthy twist to your meals. Some common uses of Corn Bran include: - As a topping for oatmeal, yogurt or smoothie bowls - In baked goods such as bread, muffins, and pancakes.

How to Prepare Corn Bran?

Preparing Corn Bran is a simple process. To prepare Corn Bran, you can follow these steps: - Add one part Corn Bran with four parts water in a saucepan. - Bring to a boil and let it simmer for 10-15 minutes or until tender. Drain excess water, and it is ready to use!

Side Effects of Corn Bran

While Corn Bran is a healthy food choice, there are some potential side effects to be aware of. Some side effects of consuming too much Corn Bran include: - Bloating and gas - Constipation.

Corn Bran vs. Oat Bran

Both Corn Bran and Oat Bran are excellent sources of dietary fiber and offer several health benefits. Here are some differences between the two: - Corn Bran has a slightly higher calorie count, but Oat Bran contains more soluble fiber. - Oat Bran has been shown to have beneficial effects on blood sugar levels, while Corn Bran has not.

Corn Bran Recipes

Corn Bran can be incorporated into a wide range of dishes, both sweet and savory. Some Corn Bran recipe ideas you can try include: - Corn Bran muffins - Corn Bran-crusted chicken tenders

Where to Buy Corn Bran?

Corn Bran is not as readily available as some other foods, but it can usually be found at health food stores and online retailers. Some popular brands that sell Corn Bran include Bob's Red Mill, Hodgson Mill, and NOW Foods. Make sure to check the label and opt for non-GMO and organic corn bran if possible.