Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Oat Bran, Cooked belongs to the Cereal Grains and Pasta group in the USDA FoodData Central database. Per 100 grams, it provides 40.0 kcal, 3.2g protein, 11.4g carbohydrate, and 0.9g fat — of which 0.16g is saturated (17.8% of total fat).
Its processing is minimal, which puts it near the whole-food end of what the Mediterranean pattern prefers. The 2.6g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. The sodium level is moderate at 1.0mg per 100g, easy enough to fit within a typical day. The standard preparation in the data is Boiled, which affects the fat profile that actually gets eaten. All of these figures come from the USDA database this site is built around, scored with the same AASLD 2023 rules used everywhere here.
With its Recommended rating, Oat Bran, Cooked fits easily into a Mediterranean-style week, the pattern the AASLD highlights for MASLD.
In context, oat bran, cooked is very low in fat at 1g per 100g, so it contributes little saturated fat even in a regular rotation. The database lists a typical serving of 1 cup cooked; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Cereal Grains and Pasta group, oat bran, cooked sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
Can I include Oat Bran, Cooked in my fatty liver meal plan?
Oat Bran, Cooked falls under the Recommended category for fatty liver. Whole grain. A practical approach is to stick to a serving of 150g cooked, prepared using proper preparation. The AASLD clinical guidance emphasizes a Mediterranean-style diet as the preferred dietary framework for managing MASLD.
How much fiber is in Oat Bran, Cooked?
Oat Bran, Cooked contains 2.6g of fiber per 100g. This provides some fiber but is not a high-fiber food. Pair it with vegetables or legumes to boost your fiber intake. The AASLD-recommended Mediterranean diet naturally provides ample fiber through vegetables, legumes, and whole grains, which supports gut health and may help reduce liver fat.
Why is Oat Bran, Cooked classified as Recommended for fatty liver?
Oat Bran, Cooked is classified as Recommended primarily because Whole grain. This classification is based on the AASLD 2023 practice guidance, which evaluates foods based on their saturated fat profile, carbohydrate quality, added sugar content, and degree of processing. Choosing whole, minimally processed foods is generally recommended for optimal liver health.
What is the best way to prepare Oat Bran, Cooked for fatty liver?
Oat Bran, Cooked requires minimal preparation and can be enjoyed as part of a balanced Mediterranean diet. The key is to avoid adding unhealthy fats or sugars during preparation. Pair it with plenty of vegetables and whole grains for a complete, liver-friendly meal. The AASLD recommends a Mediterranean-style diet rich in whole foods, so keep your preparation simple and natural.
Should I measure my portion of Oat Bran, Cooked for fatty liver?
Yes, portion awareness is helpful for managing fatty liver. A serving of Oat Bran, Cooked is 1 cup cooked (219.0g), at every meal. Using visual cues — such as comparing protein portions to the size of your palm — can make portion control easier without weighing every meal.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.