🧪 Nutrition Facts
- Calories 189.7
- Total Fat 1.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 170.1 mg
- Potassium 220.0 mg
- Total Carbohydrate 44.0 g
- Dietary Fiber 5.0 g
- Sugars 18.0 g
- Protein 4.0 g
- Vitamin A 499.8 IU
- Vitamin B-12 1.5 µg
- Vitamin B-6 0.5 mg
- Vitamin C 0.0 mg
- Vitamin D 39.8 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.5 mg
- Magnesium 59.9 mg
- Manganese 0.0 mg
- Niacin 5.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 150.0 mg
- Riboflavin 0.4 mg
- Thiamin 0.5 mg
- Zinc 1.5 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 (53.0g)), Wheat & Bran Cereal with Raisins & Crunchy Granola, Raisin Bran is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 44.0g per serving (87.6% of calories), with a good 5.0g of dietary fiber. It contains 4.5mg of iron (25% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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, Sugar, Raisins, Wheat Bran, Rice, Whole Grain Rolled Oats, Corn Syrup, Glycerin, Whole Grain Rolled Wheat, Molasses, Salt, Malted Barley Syrup, High Oleic Canola Oil, Honey, Cinnamon, Natural Flavor, Mixed Tocopherols (added to Preserve Freshness). Vitamins and Minerals: Niacinamide, Reduced Iron, Zinc Oxide, Pyridoxine Hydrochloride (vitamin B6), Riboflavin (vitamin B2), Thiamin Mononitrate (vitamin B1), Vitamin a Palmitate, Folic Acid, Vitamin B12, Vitamin D.
🔬 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 Wheat & Bran Cereal with Raisins & Crunchy Granola, 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 Wheat & Bran Cereal with Raisins & Crunchy Granola, 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% |
| Sodium | 170.1 mg | 7% |
| Total Carbohydrate | 44.0 g | 16% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 18.0 g | 36% |
| Protein | 4.0 g | 8% |
| Vitamin A | 499.8 IU | 10% |
| Vitamin D | 39.8 IU | 5% |
| Thiamin (B-1) | 0.53 mg | 44% ✅ |
| Riboflavin (B-2) | 0.43 mg | 33% ✅ |
| Niacin (B-3) | 5.0 mg | 31% ✅ |
| Vitamin B-6 | 0.50 mg | 29% ✅ |
| Vitamin B-12 | 1.50 µg | 62% ✅ |
| Iron | 4.5 mg | 25% ✅ |
| Potassium | 220.0 mg | 5% |
| Magnesium | 59.9 mg | 14% |
| Phosphorus | 150.0 mg | 12% |
| Zinc | 1.5 mg | 14% |
* 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
Wheat & Bran Cereal with Raisins & Crunchy Granola, 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 87.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 189.7 calories in Wheat & Bran Cereal with Raisins & Crunchy Granola, 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 |
| Running: 12 Minutes Per Mile | 17.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Wheat & Bran Cereal with Raisins & Crunchy Granola, Raisin Bran
Is Wheat & Bran Cereal with Raisins & Crunchy Granola, Raisin Bran good for weight loss?
This cereal is moderately calorie-dense at 190 calories per serving, and the 18g of added sugar can quickly add up if you're not careful with portions. While the 5g of fiber and 4g of protein do provide some satiety, the high sugar content makes it less ideal for weight loss compared to lower-sugar whole grain options.
Is Wheat & Bran Cereal with Raisins & Crunchy Granola, Raisin Bran good fuel for endurance activities?
The carbohydrates here come mostly from simple sugars rather than sustained-release carbs, so while you'd get quick energy, it won't provide steady fuel for long endurance activities. A better choice would be a cereal with less sugar and more complex carbohydrates from whole grains.
How might Wheat & Bran Cereal with Raisins & Crunchy Granola, Raisin Bran affect blood sugar?
With 44g of carbohydrates and 18g of sugar against only 5g of fiber, this cereal will cause a relatively rapid blood sugar spike. The high sugar-to-fiber ratio means your blood sugar will likely rise quickly and then dip, potentially leaving you feeling tired soon after eating.
How does the fiber in Wheat & Bran Cereal with Raisins & Crunchy Granola, Raisin Bran support digestion?
The 5g of fiber per serving supports digestive regularity and helps feed beneficial gut bacteria, though this amount is modest. Combined with the whole grain wheat and bran, it helps slow digestion slightly, though the high sugar content somewhat limits its digestive benefits.
What should I watch out for with Wheat & Bran Cereal with Raisins & Crunchy Granola, Raisin Bran?
The 18g of sugar per serving is the main concern—that's nearly half the recommended daily limit for added sugars in a single bowl. Be mindful of portion size and consider pairing it with unsweetened milk or Greek yogurt to balance out the sugar intake.
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.
