Know2eat

Corn bran

Zea mays

What corn bran has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
3 things to know first — allergies, interactions and intake limits

About corn bran

The pericarp of the maize kernel, separated during dry milling and consisting almost entirely of insoluble fibre. It is the most fibre-dense cereal fraction in the USDA database and is used as an ingredient rather than eaten on its own.

Also known as Maize bran, Corn fibre

Gut & Digestive HealthHeart Health

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Bowel regularity

Gut & Digestive Health
Limited evidence

Has been studied for stool bulking as part of the insoluble fibre literature, with a small number of trials using corn bran directly. Wheat bran is far better evidenced for the same purpose.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Insufficient evidence

There is no dependable evidence that corn bran affects blood lipids. Its fibre is insoluble and non-viscous, which is the wrong kind for the bile-acid mechanism behind oat and barley findings.

Insufficient evidence. Not enough human research to say anything useful yet.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Corn bran

Ask about Corn bran

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories224 kcal11%
Protein8.36 g17%
Total fat0.92 g1%
Carbohydrate85.6 g31%
Fibre79 g282%
Total sugars0 g—
Water4.71 g—
Fats
Saturated fat0.13 g1%
Monounsaturated fat0.243 g—
Polyunsaturated fat0.421 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.408 g—
Vitamins
Vitamin A4 µg0%
Vitamin C0 mg0%
Vitamin D0 µg0%
Vitamin E0.42 mg3%
Vitamin K0.3 µg0%
Thiamin (B1)0.01 mg1%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.73 mg17%
Pantothenic acid (B5)0.636 mg13%
Vitamin B60.152 mg9%
Folate4 µg1%
Vitamin B120 µg0%
Choline18.1 mg3%
Minerals
Calcium42 mg3%
Iron2.79 mg16%
Magnesium64 mg15%
Phosphorus72 mg6%
Potassium44 mg1%
Sodium7 mg0%
Zinc1.56 mg14%
Copper0.248 mg28%
Manganese0.14 mg6%
Selenium16.5 µg30%
Other measured compounds
Beta-carotene32 µg—
Alpha-carotene21 µg—
Lycopene0 µg—
Lutein + zeaxanthin1355 µg—
Caffeine0 mg—
Ash0.36 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Corn bran, crude (USDA FoodData Central, FDC ID 170289).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Almost pure insoluble fibre

    Corn bran is more than four-fifths fibre by weight and supplies very little else. Taken in quantity without enough fluid it causes bloating and cramping, and in people with strictures or slow transit it carries an obstruction risk.

  • Worth knowing

    Mycotoxins in maize

    Maize is susceptible to fumonisin and aflatoxin contamination, and these concentrate in the outer layers of the kernel. Regulatory limits exist for this reason, and the risk is greatest with poorly stored or informally traded grain.

  • Worth knowing

    Not a source of micronutrients

    Unlike wheat bran or rice bran, corn bran contributes almost no vitamins or minerals. It is a fibre ingredient, not a nutrient-dense food.