🧪 Nutrition Facts
- Calories 189.7
- Total Fat 1.0 g
- Saturated Fat 0.2 g
- Cholesterol 0.0 mg
- Sodium 239.7 mg
- Potassium 350.1 mg
- Total Carbohydrate 48.0 g
- Dietary Fiber 9.0 g
- Sugars 20.0 g
- Protein 5.0 g
- Vitamin A 1750.1 IU
- Vitamin B-12 5.4 µg
- Vitamin B-6 1.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 29.9 mg
- Copper 0.6 mg
- Folate 0.0 µg
- Iron 10.8 mg
- Magnesium 100.0 mg
- Manganese 0.0 mg
- Niacin 8.0 mg
- Pantothenic Acid 1.0 mg
- Phosphorus 200.1 mg
- Riboflavin 0.8 mg
- Thiamin 0.6 mg
- Zinc 4.5 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 189.7 calories per serving (1 Serving (61.0g)), Raisin Bran is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 48.0g per serving (86.9% of calories), with a good 9.0g of dietary fiber. It's a good source of dietary fiber at 9.0g per serving (32% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Whole Grain Wheat, Raisins, Wheat Bran, Sugar, Wheat Flour, Malted Barley Flour, Salt. Vitamins and Minerals: Reduced Iron, Niacinamide (vitamin B3), Zinc Oxide (source of Zinc), Vitamin a Palmitate, Pyridoxine Hydrochloride (vitamin B6), Thiamin Mononitrate (vitamin B1), Riboflavin (vitamin B2), Folic Acid, Vitamin B12, Vitamin D3.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Vitamin D3, Zinc Oxide
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Raisin Bran — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Raisin Bran contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189.7 kcal | 9.5% |
| Total Fat | 1.0 g | 1% |
| Saturated Fat | 0.2 g | 1% |
| Sodium | 239.7 mg | 10% |
| Total Carbohydrate | 48.0 g | 17% |
| Dietary Fiber | 9.0 g | 32% ✅ |
| Total Sugars | 20.0 g | 40% |
| Protein | 5.0 g | 10% |
| Vitamin A | 1750.1 IU | 35% ✅ |
| Thiamin (B-1) | 0.61 mg | 51% ✅ |
| Riboflavin (B-2) | 0.85 mg | 65% ✅ |
| Niacin (B-3) | 8.0 mg | 50% ✅ |
| Pantothenic Acid (B-5) | 1.00 mg | 20% ✅ |
| Vitamin B-6 | 1.00 mg | 59% ✅ |
| Vitamin B-12 | 5.40 µg | 225% ⭐ |
| Calcium | 29.9 mg | 2% |
| Iron | 10.8 mg | 60% ✅ |
| Potassium | 350.1 mg | 7% |
| Magnesium | 100.0 mg | 24% ✅ |
| Phosphorus | 200.1 mg | 16% |
| Zinc | 4.5 mg | 41% ✅ |
| Copper | 0.60 mg | 67% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Raisin Bran accounts for 9.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 86.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 189.7 calories in Raisin Bran? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.3 min |
| Walking: 17 minutes per mile | 32.7 min |
| Cycling (Low Intensity) | 20.7 min |
| HIIT | 17.6 min |
| Table Tennis (Ping Pong) | 34.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Raisin Bran
Is Raisin Bran good for weight loss?
Raisin Bran can fit into a weight loss plan since it's relatively low in calories at about 190 per serving, but the 20g of sugar per serving is a significant drawback. The high fiber content (9g) does help with satiety, which can make it easier to avoid overeating later.
Is Raisin Bran good fuel for endurance activities?
Raisin Bran works reasonably well as pre-activity fuel because it provides quick carbohydrates (48g) and some natural sugars from raisins, though it's not ideal for sustained endurance activities. For longer workouts, you'd want to combine it with protein or fat to provide more stable energy.
How might Raisin Bran affect blood sugar?
The high sugar content (20g) combined with moderate fiber means this cereal will likely cause a noticeable spike in blood sugar, especially if eaten alone. The 9g of fiber helps slow digestion somewhat, but it doesn't fully offset the rapid carbohydrate absorption from the refined grains and added sugars.
How does the fiber in Raisin Bran support digestion?
At 9g of fiber per serving, Raisin Bran provides substantial digestive support—nearly a third of the daily recommended intake. This helps promote regular bowel movements and feeds beneficial gut bacteria, making it genuinely useful for digestive health despite the high sugar content.
What should I watch out for with Raisin Bran?
The sugar content is the main concern—20g per serving is quite high, especially since much of it comes from added sugars in the raisins and recipe rather than whole food sources. While the fiber helps offset some of this impact, pairing it with unsweetened milk or Greek yogurt can help balance the meal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
