Kellogg’s Raisin Bran Nutrition

Full Nutritional Breakdown (Per 1 Cup / 59g Serving)

Calories: 190
Total Fat: 1g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 200mg
Total Carbohydrates: 46g
Dietary Fiber: 7g
Total Sugars: 17g
Added Sugars: 13g
Protein: 5g
Calcium: 20mg
Iron: 4.5mg
Potassium: 300mg
Magnesium: 40mg
Vitamin D: 2mcg
Vitamin B6: 0.5mg
Folate (DFE): 160mcg
Zinc: 3mg

This cereal brings more than just basic macros.  With its rich mineral profile—especially iron, potassium, and magnesium—it contributes to key bodily functions that help you stay energized, strong, and resilient.  The raisins even add some natural antioxidants, making this cereal a small but mighty contributor to overall wellness.

Standout Micronutrients: Iron, Fiber, and Potassium

Let’s shine a light on a few of the standout nutrients that really define what makes Raisin Bran such a smart addition to your diet.

Iron is one of the biggest highlights, delivering 25% of the daily value in a single cup. Iron is essential for transporting oxygen throughout your body and preventing fatigue.  This makes Raisin Bran especially valuable for women, athletes, and vegetarians, who are often at risk for low iron intake.

Fiber is another hero here, with 7 grams per serving.  That’s nearly 30% of your recommended daily intake, and it comes from wheat bran—a type of fiber that helps improve digestion, promote regularity, and stabilize blood sugar.  It also supports your gut microbiome, a key player in overall immune function and mood regulation.

Potassium, offering 300mg per serving, helps maintain fluid balance, supports muscle contractions, and helps manage blood pressure.  It’s one of the most under-consumed minerals in modern diets, and this cereal makes getting more of it both easy and delicious.

Health Benefits: Fueling a Stronger, Smarter, and More Energized You

Kellogg’s Raisin Bran contributes to a range of health benefits that go far beyond just keeping your stomach full.  Thanks to its blend of complex carbs, fiber, vitamins, and minerals, it plays an active role in supporting heart health, digestive wellness, and long-lasting energy.

The high fiber content helps reduce LDL cholesterol, one of the biggest risk factors for cardiovascular disease.  This makes Raisin Bran an easy, everyday way to protect your heart.  Meanwhile, the combination of fiber and complex carbs provides more stable blood sugar levels, helping prevent those notorious energy crashes that come with refined sugar cereals.

You’re also getting B vitamins like B6 and folate, which play a role in brain function and mental energy.  Add the iron and potassium into the mix, and this cereal becomes a nutrient-dense option that quietly supports everything from cellular oxygen flow to muscle performance.

How Much Should You Eat?

For most healthy adults, a 1-cup serving per day is a great baseline for reaping the benefits of Raisin Bran.  It provides enough fiber, protein, and micronutrients to make a difference without overloading on sugar or calories.  If you’re very active, you might bump it up to 1.5 cups and pair it with almond milk or Greek yogurt to balance the macros further.

Those managing blood sugar or watching sugar intake may want to stick to 3–4 servings per week and pair it with a high-protein companion to blunt any glycemic response.  Raisin Bran works well as part of a meal plan, snack rotation, or even a pre-bed fiber booster.

Real-Life Stories: Raisin Bran in Daily Routines

Maria, a nurse in New Mexico, says, “Raisin Bran is my go-to when I only have five minutes.  It keeps me full for my entire shift and doesn’t spike my energy then crash it.  I just add some walnuts and almond milk, and it’s perfect.”

Ethan, a college athlete, eats it before workouts. “I mix it with protein powder and banana—it gives me steady energy without that bloated feeling. Way better than sugary cereals or bars.”

And Jen, a mother of three, swears by its consistency.  “We keep Raisin Bran stocked because it’s one of the few cereals that satisfies both my kids and me.  It feels like a treat but works hard for your body.”

Fitness and Recovery: A Surprising Ally for Athletes

You might not think of Raisin Bran as a fitness food, but it has surprising potential as both a pre- and post-workout fuel.  The combo of fast and slow carbs helps top off glycogen stores before exercise while also giving a steady release of energy for endurance or strength training.

After a workout, its iron and potassium content support muscle recovery, while the natural sugars from raisins help replenish glycogen quickly and naturally.  If you’re looking for an easy way to get post-exercise carbs plus minerals, a bowl of Raisin Bran with milk (or soy milk) might be the simplest solution out there. 

It’s also easy to digest and portable, making it a solid choice for runners, lifters, or those who need something quick and nourishing before they hit the gym.

Fun and Creative Ways to Eat or Prepare Raisin Bran

Sure, you can eat it with milk, but there’s a world of creative, delicious possibilities with Raisin Bran.  Try stirring it into vanilla Greek yogurt with a drizzle of honey and a handful of walnuts for a powerhouse parfait.

Use it as a topping for baked sweet potatoes with cinnamon for a sweet-savory fusion, or crush it and use as a coating for baked apples or pears.  You can even blend it into muffin batter for a fiber-boosted baked good that’s great on the go.

For a fun twist, combine it with pumpkin puree, oats, and dark chocolate chips for no-bake energy balls that offer both indulgence and nutrition.  The natural sweetness of the raisins means you don’t need much added sugar at all.

Ripeness, Freshness, and Preparation Tips

Raisin Bran doesn’t rely on ripeness, but freshness matters.  Keeping the box sealed and stored in a cool, dry place preserves its crunch and prevents the raisins from hardening.  If the cereal sits too long, it can lose its vibrant contrast between crunchy and chewy—which is part of its appeal.

For best flavor and texture, consume it within a month of opening.  And if you prefer softer flakes, letting it sit in milk for a minute or two gives it a comforting, porridge-like consistency while still keeping the sweet, chewy raisins intact.

Considerations and Sensitivities

While Raisin Bran is nutrient-rich, it’s not perfect for everyone.  The added sugars (about 13 grams per serving) can be a concern for people managing diabetes or those on a low-sugar diet.  Pairing it with protein or fat helps blunt any glycemic spike, but moderation is still key.

It also contains gluten and wheat bran, so it’s not suitable for those with celiac disease or gluten intolerance.  Additionally, it contains soy and may contain traces of dairy, making it incompatible with certain dietary restrictions.

And if you’re sensitive to fiber or new to a high-fiber diet, it’s best to start slowly to avoid digestive discomfort. Drinking plenty of water alongside it also helps the fiber do its job without causing bloating.

Why Raisin Bran Deserves a Spot in Your Pantry

Kellogg’s Raisin Bran may not be the flashiest item in the cereal aisle, but its real power lies in its consistency, balance, and nutritional density.  It doesn’t rely on trends or hype.  It simply delivers results—better digestion, steady energy, and meaningful micronutrients that support your whole body.

It’s a food that works for the busy professional, the student, the parent, the athlete, and everyone in between.  It’s affordable, accessible, and delicious—something you can eat every day and feel great about.  And best of all, it proves that nutritious food doesn’t have to be boring or bland.

So next time you’re debating what to put in your bowl, remember the sweet chew of raisins, the crunch of toasted bran, and the steady satisfaction that follows. That’s Raisin Bran: the unsung hero of smart nutrition.