Raisin Bran has long been one of the most popular breakfast cereals in the cereal aisle at your local grocery store. Marketed as a wholesome, fiber-packed choice, it often finds its way into the carts of health-conscious consumers. But really, is Raisin Bran healthy?
This blog breaks down the nutritional benefits of Raisin Bran and potential drawbacks, helping you determine if it’s a healthy choice for your health goals. If you’re new around here – welcome! I’m Jamie, a registered dietitian determined to simplify eating well so that you can live your life and thrive.
Let’s dive in!
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Raisin Bran’s Nutrition Information
What’s in Raisin Bran?
Raisin Bran is a tasty combination of sugary bran flakes and sweet raisins, along with salt and a few other additives. There are several brands that make their own varieties of Raisin Bran, like Kellogg’s, Post and General Mills.
They are all very similar, but for the purpose of this review, we’re going to chat about Kellogg’s. Here’s the ingredient list from a box of Kellogg’s Raisin Bran Original cereal:
- whole grain wheat
- raisins
- wheat bran
- sugar
- brown sugar syrup
- contains 2% or less malt flavor, salt
There’s no artificial flavors or colors which may be appreciated considering the cereal aisle is typically full of that!
Raisin Bran Nutrition Facts
The suggested serving size for Raisin Bran is 1 ¼ cups. In this serving size, Raisin Bran has:
- 190 calories
- 47 g of carbohydrates
- 1 g of fat (0g saturated fat)
- 7 g of fiber
- 9 g of added sugar (17 g total sugar)
- 5 g of protein
While it’s an excellent source of fiber at an impressive 7 grams of dietary fiber per 1 1/4 cup serving, the high amount of added sugar is worth noting. There’s 17 grams of sugar total from the dried fruit and added sugars.
For reference, the American Heart Association recommends limiting added sugars to no more than 6% of daily calories, or about 24 grams per day for women.
A serving of Raisin Bran provides almost 40% of your daily added sugar allowance.
Some cereals are fortified with additional vitamins and minerals; raisin bran is not. Despite this, it still contains a decent amount of iron – 6% of your recommended daily intake – which is helpful.
Depending on which milk option you choose and any other additions, such as fruit, nuts, etc., the nutrient profile of your whole bowl of cereal will vary.
Raisin Bran Fiber Content
One of the standout qualities of this whole-grain cereal is its fiber content.
With around 7g per serving, it meets roughly 25-30% of the daily recommended fiber intake, which is 25 grams for women and 38 grams for men.
Despite fiber being so important, most people do not eat enough fiber on a regular basis. Fiber supports digestive health, prevents constipation, and can help you feel fuller for longer—an important factor for managing hunger and supporting weight loss.
P.S. If you’re looking for other high fiber cereal options, I have a round-up of my favorite high-fiber cereals right here: 25 Best High-Fiber Cereal Foods from a Dietitian.
How Much Sugar Does Raisin Bran Have?
Here’s where things get tricky. Although the fiber content is worth celebrating, the sugar content is a tad high. A single serving of Raisin Bran contains 9 grams of added sugar, which is a good chunk of the maximum recommended daily sugar intake for men and women.
While the sugar that comes from the raisins isn’t anything to worry about, having too much added sugar too often can have a negative impact on your long-term health.
Pros and Cons Summary
Let’s make a classic pros and cons list so that you can see how this cereal aligns with your goals (and taste buds!).
Pros
- High in Fiber: Supports digestion, gut health and promotes fullness. Most people aren’t eating the recommended fiber amounts.
- Good Source of Essential Minerals: Contains iron, potassium, and folate.
- Convenient and Tasty: A ready-to-eat option for busy mornings.
Cons
- High in Sugar: 9 grams of added sugar per serving is fairly high for cereal. For anyone with blood sugar issues like diabetes or insulin resistance, this is something to be aware of.
- Low in protein: Like most cereals, Raisin Bran is primarily a carbohydrate food. That means it works best when it’s paired with other macronutrients like protein so that you can stay full and satisfied from a well-balanced meal.
Is Raisin Bran Healthy for Weight Loss?
The truth is, no single food will make or break your weight loss journey; Raisin Bran is no different.
Raisin Bran is a reasonable option for anyone on a weight loss journey due to its high fiber content, which promotes satiety and reduces overeating.
But here’s the downside—the higher sugar content could spike your blood sugar levels and lead to energy crashes, leaving you craving more food soon after.
If you’re on a weight loss journey, I recommend pairing the cereal with a higher protein food, such as eggs.
Is Raisin Bran healthy for diabetes?
Is Raisin Bran healthy for diabetes management? It could be! Even people with diabetes can include some added sugar in their diets.
While the fiber in bran flakes could help stabilize blood sugar to some extent, the high sugar-to-fiber ratio in Raisin Bran could lead to blood sugar spikes. Keep an eye on your portion sizes, and be sure to talk with your physician or dietitian to plan the best ways to include Raisin Bran in your usual routine.
If you have diabetes, I highly recommend pairing your Raisin Bran with a high protein food like eggs, Greek yogurt or cottage cheese.
Opting for cereals with lower sugar and higher fiber content may be a better choice.
Is Raisin Bran heart healthy?
Overall yes, Raisin Bran can be included in a heart healthy diet. With some caveats.
On one hand, whole grains and fiber can help lower cholesterol and support heart health. On the other hand, its added sugars may counteract these benefits, as high levels of added sugar have been linked to an increased risk of heart disease.
For a more heart-healthy cereal, look for brands with at least the same amount of fiber, or more, and less than 6g of sugar per serving. Don’t miss my round-up on high fiber cereals here.
Is Raisin Bran good for cholesterol?
The fiber in Raisin Bran, specifically wheat bran, may contribute to lower LDL (“bad” cholesterol) levels. However, healthier cereals with lower sugar content and similar fiber benefits may be better for those managing high cholesterol.
Tips for Enjoying Raisin Bran
If you love Raisin Bran as a part of your morning routine and it helps you to meet your daily fiber goals, here are my favorite ways to enjoy it:
- Paired with protein: Eat Raisin Bran as a part of a balanced breakfast with a high protein food like scrambled or hard boiled eggs, Greek yogurt, or even cottage cheese. You can also choose a higher protein ultra-filtered milk which tends to have more protein per ounce.
- Mix it up: Combine Raisin Bran with a plain, unsweetened bran cereal to reduce the overall sugar content.
- Use it as a topper: Make a high protein Greek yogurt or cottage cheese bowl with some fresh fruit and Raisin Bran instead of granola.
- Choose lower sugar varieties: Several brands make their own version of Raisin Bran, so you can shop the store and pick the lowest sugar version that you can find. For example, This Great Grains Raisins Dates and Pecans cereal only has 4g of added sugar per serving.
Do you have to eat Raisin Bran paired with protein every single time? No, you don’t have to be perfect! But using these strategies when you can, can make a difference.
Ultimately, the key is balance—enjoy Raisin Bran in the context of a varied and nutrient-rich diet. Raisin Bran can absolutely be eaten as a part of a healthy diet.
Raisin Bran Alternatives
If you’re looking for high fiber alternatives to Raisin Bran, check out this list. Here are a few of my favorites from it!
- General Mills Wheat Chex Breakfast Cereal– 8g fiber per serving
- Grape Nuts Original Breakfast Cereal– 7g fiber per serving
- Cascadian Farm Organic Mixed Berry Cereal, No Added Sugar– 6g fiber per serving
- Nature’s Path Organic Flax Plus Multibran Flakes Cereal– 7g fiber per serving
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Thats a wrap
Raisin Bran can be a convenient and flavorful breakfast option, but its health credentials come with caveats. It has beneficial fiber and vitamins, but it also contains quite a bit of added sugar that can undermine its benefits.
If you love Raisin Bran, it can certainly be included as part of a balanced diet, but there’s also a variety of delicious cereals that are lower sugar that you may be a better option. And if it’s your one and only, that’s okay too! You can keep enjoying it.
And if you need easy meal ideas (and weekly shopping lists!) to make healthy eating as easy as possible, check out my e-book, Easy Balanced Bites!
