Raisin Bran is a popular breakfast cereal that combines whole grain wheat flakes with sweet raisins. Many people turn to this cereal as a convenient and nutritious option to start their day. A typical 1-cup serving of Raisin Bran provides around 190 calories, 4-5 grams of protein, and a significant amount of dietary fiber.

The cereal’s nutritional profile includes several vitamins and minerals, such as iron, potassium, and B vitamins. These nutrients contribute to its reputation as a healthy breakfast choice. However, it’s important to note that Raisin Bran also contains added sugars, which can impact its overall nutritional value.

While Raisin Bran offers some health benefits, consumers should be aware of its sugar content when incorporating it into their diet. The cereal’s combination of whole grains and dried fruit provides a mix of complex carbohydrates and natural sweetness, but the additional sugars in some varieties may not align with everyone’s dietary goals.

What is Raisin Bran?

Raisin Bran is a popular breakfast cereal that combines whole grain wheat flakes with raisins. It offers a blend of fiber, vitamins, and minerals, making it a common choice for those seeking a nutritious start to their day.

Origin and Definition

Raisin Bran originated in the United States in the 1920s. It consists of bran flakes made from wheat bran and malted barley flour, mixed with raisins. The cereal is known for its high fiber content, typically providing around 7 grams per serving.

Manufacturers fortify Raisin Bran with various vitamins and minerals, including iron, vitamin B, and folic acid. The addition of raisins contributes natural sweetness and additional nutrients to the cereal.

Common Types of Raisin Bran Cereals

Several brands produce Raisin Bran cereals, each with slight variations in ingredients and nutritional profiles. Kellogg’s Raisin Bran is one of the most well-known versions, featuring plump raisins and crispy wheat bran flakes.

General Mills offers Total Raisin Bran, which emphasizes its vitamin and mineral content. Post Raisin Bran provides another popular option, often including larger raisins.

Some brands produce variations like Raisin Bran Crunch, which adds clusters of oats and honey to the mix. Others offer alternatives such as Raisin Bran with cranberries or other dried fruits for added flavor variety.

Nutritional Profile

Raisin Bran offers a mix of essential nutrients, combining whole grain wheat, raisins, and added vitamins and minerals. This cereal provides a balance of macronutrients and micronutrients to support daily nutritional needs.

Macronutrient Breakdown

A typical 1-cup serving of Raisin Bran contains approximately 180 calories. The cereal provides a good source of carbohydrates, with about 45 grams per serving. This includes dietary fiber, which ranges from 5 to 7 grams depending on the brand.

Protein content is moderate, usually around 5 grams per cup. Fat content is generally low, with less than 2 grams per serving. Sugar content can vary between brands but often falls in the range of 15-20 grams per cup.

Vitamins and Minerals Content

Raisin Bran is fortified with various vitamins and minerals. Iron is a key nutrient, with most brands providing 25-50% of the daily value per serving. The cereal is rich in B-vitamins, particularly niacin, vitamin B6, and vitamin B12.

Other significant minerals include:

• Zinc
• Magnesium
• Phosphorus
• Potassium

Many brands fortify their Raisin Bran with additional vitamins such as vitamin D, vitamin A, and folic acid. Calcium content is typically moderate, providing about 2-4% of the daily value per serving.

The exact nutrient profile can vary slightly between different manufacturers and product variations.

Health Benefits and Considerations

Raisin Bran offers a mix of nutritional advantages and potential drawbacks. Its fiber content, vitamin profile, and whole grain ingredients contribute to various health benefits, while certain components may require careful consideration for some individuals.

Digestive Health and Fiber

Raisin Bran is high in dietary fiber, providing about 7 grams per cup. This significant fiber content supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also feeds beneficial gut bacteria, contributing to a healthy microbiome.

The bran flakes in the cereal account for most of the fiber, with raisins adding a smaller amount. This combination of soluble and insoluble fiber helps maintain digestive system health and may reduce the risk of gastrointestinal issues.

Adequate fiber intake is linked to lower risks of heart disease, type 2 diabetes, and certain cancers. The fiber in Raisin Bran can also help create a feeling of fullness, which may aid in appetite control.

Heart Health and Sodium Content

Raisin Bran contains whole grains, which are associated with improved heart health. The fiber in whole grains can help lower cholesterol levels, potentially reducing the risk of heart disease.

However, the sodium content in Raisin Bran varies by brand and can be relatively high. For example:

• Kellogg’s Raisin Bran: 200-210 mg per serving
• Post Raisin Bran: 230 mg per serving

Excessive sodium intake may contribute to high blood pressure, a risk factor for heart disease. Individuals on sodium-restricted diets should monitor their Raisin Bran consumption and consider low-sodium alternatives.

The cereal also contains added sugars, which should be limited for optimal heart health. Balancing Raisin Bran intake with other low-sodium, low-sugar foods is key for maintaining heart health.

Weight Management Potential

Raisin Bran’s high fiber content can be beneficial for weight management. Fiber slows digestion, promoting satiety and potentially reducing overall calorie intake throughout the day.

A typical serving of Raisin Bran contains:

• 180-190 calories
• 1-2 grams of fat
• 5 grams of protein

This nutritional profile can fit into a balanced diet for weight management. The protein, though modest, contributes to feelings of fullness.

However, the added sugars in Raisin Bran may counteract some weight loss efforts if consumed in excess. Portion control is crucial, as overeating can lead to excessive calorie intake.

Allergy Information and Dietary Restrictions

Raisin Bran contains wheat ingredients, making it unsuitable for individuals with celiac disease or gluten sensitivity. It is not a gluten-free product.

Common allergens in Raisin Bran include:

• Wheat
• Barley (in some varieties)

For those with nut allergies, it’s important to check the label, as some varieties may be processed in facilities that also handle nuts.

Raisin Bran is not suitable for vegan diets, as most varieties contain vitamin D3 derived from animal sources. Vegetarians can generally consume Raisin Bran without concerns.

Individuals with diabetes should be mindful of the sugar content in Raisin Bran, which can affect blood glucose levels. Pairing it with a protein source can help balance blood sugar response.

Recommended Serving Size and Daily Value

The recommended serving size for Kellogg’s Raisin Bran cereal is 1 cup (55-59 grams). This serving contains approximately 180 calories.

A typical container of Raisin Bran holds about 36 servings. The nutrition facts label on the package provides detailed information about the cereal’s nutritional content per serving.

The Daily Value (DV) percentages listed on the label help consumers understand how much a nutrient in a serving contributes to their daily diet. These values are based on a 2,000 calorie daily intake.

Key nutritional information for a single serving of Raisin Bran includes:

• Total Fat: 1.5 g (2% DV)
• Saturated Fat: 0 g (0% DV)
• Sodium: 200 mg (9% DV)
• Total Carbohydrate: 44 g (16% DV)
• Total Sugars: 17 g

The FDA requires food manufacturers to list added sugars separately from naturally occurring sugars on nutrition labels. This helps consumers make informed choices about their sugar intake.

Raisin Bran also provides essential vitamins and minerals, contributing to the recommended daily intake (RDI) of various nutrients. These percentages are clearly displayed on the nutrition facts panel.

Raisin Bran in the Daily Diet

Raisin Bran offers a versatile option for incorporating whole grains, fiber, and essential nutrients into daily meals. Its combination of wheat flakes and raisins provides a balance of carbohydrates, vitamins, and minerals.

Incorporating Raisin Bran into Meals

Raisin Bran serves as a convenient breakfast choice. A standard serving of 1 cup (about 55-60 grams) contains approximately 180-190 calories. It can be enjoyed with cold skim milk for added protein and calcium.

For a more substantial meal, one can add sliced bananas or other fresh fruits to increase vitamin content and natural sweetness. Raisin Bran also works well as a yogurt topping, providing extra crunch and fiber to morning parfaits.

Some people use Raisin Bran as an ingredient in homemade trail mix or as a crunchy topping for baked goods. This versatility allows for creative integration into various meals throughout the day.

Pairing with Other Foods

Raisin Bran pairs well with a variety of foods to create balanced meals. Adding a handful of nuts like almonds or walnuts can increase healthy fats and protein content.

For those seeking additional sweetness, a drizzle of honey complements the natural sugars in the California raisins. Mixing Raisin Bran with plain, unsweetened cereals can help reduce overall sugar intake while maintaining flavor.

Raisin Bran can be part of a nutritious snack when combined with Greek yogurt and fresh berries. This combination provides a good balance of carbohydrates, protein, and antioxidants.

Pairing Raisin Bran with a hard-boiled egg or a small serving of lean meat can create a more protein-rich meal, suitable for post-workout recovery or a satisfying lunch option.

Consumer Information

Accessing accurate nutrition information for raisin bran is essential for making informed dietary choices. Multiple resources are available to help consumers understand the nutritional content of this popular breakfast cereal.

Reading Labels and Consumer Guides

The Nutrition Facts label on raisin bran packages provides key details about serving size, calories, and nutrient content. This standardized label lists important values like total fat, sodium, carbohydrates, fiber, sugar, and protein per serving.

SmartLabel technology offers expanded product information through QR codes on packaging. Consumers can scan these codes with smartphones to view detailed ingredient lists, allergen information, and sustainability practices.

Many branded websites for cereal companies feature comprehensive nutrition guides. These often include interactive tools to compare different varieties and customize portion sizes.

Online Resources and References

Food databases and calorie counters provide nutrition data for various raisin bran brands and serving sizes. These tools allow users to track daily intake and compare products.

Reputable nutrition websites offer articles and guides explaining how to interpret cereal nutrition labels. They often highlight key nutrients to look for, like fiber and whole grains, as well as ingredients to limit, such as added sugars.

Government health websites provide reliable information on recommended daily values for different nutrients. These references help consumers understand how raisin bran fits into a balanced diet.