🧪 Nutrition Facts
- Calories 190.0
- Total Fat 1.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 210.0 mg
- Potassium 390.0 mg
- Total Carbohydrate 46.0 g
- Dietary Fiber 7.0 g
- Sugars 17.0 g
- Protein 5.0 g
- Vitamin A 1250.2 IU
- Vitamin B-12 1.5 µg
- Vitamin B-6 0.5 mg
- Vitamin C 0.0 mg
- Vitamin D 99.7 IU
- Vitamin E 0.0 mg
- Calcium 20.1 mg
- Copper 0.0 mg
- Folate 200.0 µg
- Iron 4.5 mg
- Magnesium 80.2 mg
- Manganese 0.0 mg
- Niacin 5.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 250.2 mg
- Riboflavin 0.4 mg
- Thiamin 0.6 mg
- Zinc 3.8 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 190.0 calories per serving (1 Serving (59.0g)), Bran Cereal, Rasin is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 46.0g per serving (86.4% of calories), with a good 7.0g of dietary fiber. It's a good source of dietary fiber at 7.0g per serving (25% 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, Brown Sugar Syrup, Contains 2% or Less of Salt, Malted Barley Syrup. Vitamins and Minerals: Potassium Chloride, Niacinamide, Zinc Oxide, Reduced Iron, Vitamin a Palmitate, Pyridoxine Hydrochloride (vitamin B6), Riboflavin (vitamin B2), Thiamin Mononitrate (vitamin B1), Folic Acid, Vitamin D, Vitamin B12.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, 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 Bran Cereal, Rasin — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Bran Cereal, Rasin contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 190.0 kcal | 9.5% |
| Total Fat | 1.0 g | 1% |
| Sodium | 210.0 mg | 9% |
| Total Carbohydrate | 46.0 g | 17% |
| Dietary Fiber | 7.0 g | 25% ✅ |
| Total Sugars | 17.0 g | 34% |
| Protein | 5.0 g | 10% |
| Vitamin A | 1250.2 IU | 25% ✅ |
| Vitamin D | 99.7 IU | 12% |
| Thiamin (B-1) | 0.59 mg | 49% ✅ |
| Riboflavin (B-2) | 0.42 mg | 33% ✅ |
| Niacin (B-3) | 5.0 mg | 31% ✅ |
| Vitamin B-6 | 0.50 mg | 29% ✅ |
| Folate | 200.0 µg | 50% ✅ |
| Vitamin B-12 | 1.50 µg | 62% ✅ |
| Calcium | 20.1 mg | 2% |
| Iron | 4.5 mg | 25% ✅ |
| Potassium | 390.0 mg | 8% |
| Magnesium | 80.2 mg | 19% |
| Phosphorus | 250.2 mg | 20% ✅ |
| Zinc | 3.8 mg | 34% ✅ |
* 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
Bran Cereal, Rasin 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 86.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 190.0 calories in Bran Cereal, Rasin? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.4 min |
| Walking: 17 minutes per mile | 32.8 min |
| Cycling (Low Intensity) | 20.8 min |
| HIIT | 17.6 min |
| Lifting Weights | 29.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Bran Cereal, Rasin
Is Bran Cereal, Rasin good for weight loss?
Raisin bran can support weight loss efforts thanks to its 7g of fiber per serving, which helps you feel fuller longer and reduces overall calorie intake. However, the 17g of sugar and relatively high carb content at 46g per serving means portion control matters—stick to the recommended serving size rather than eating directly from the box.
Is Bran Cereal, Rasin good fuel for endurance activities?
This cereal works well as a pre-workout or pre-ride meal due to its carbohydrates and moderate calories, giving you quick energy for sustained activity. The added vitamins and minerals, particularly iron and B vitamins, support energy metabolism during endurance exercise.
How might Bran Cereal, Rasin affect blood sugar?
With 46g of carbs and 17g of sugar in a single serving, this cereal will cause a relatively quick rise in blood sugar. Eating it with protein or fat can help moderate this spike.
How does the fiber in Bran Cereal, Rasin support digestion?
At 7g of fiber per serving, raisin bran significantly supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This fiber content helps prevent constipation and contributes to overall digestive wellness.
What should I watch out for with Bran Cereal, Rasin?
The sugar content is substantial at 17g per serving, largely from the raisins and added sugars. If you have blood sugar concerns or are limiting added sugars, you may want to pair this with protein or fat (like yogurt or nuts) to slow sugar absorption.
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.
