KELLOGG'S RAISIN BRAN Cereal scores 47/100 (Decent) on FoodScore, primarily due to its **high added sugar content**, which significantly impacts its overall nutritional profile despite beneficial fiber and micronutrients.
KELLOGG'S RAISIN BRAN scores 47/100, placing it in the 'Decent' category.
Each serving provides 11.9g of fiber, contributing to digestive health.
A significant concern is the 21.36g of added sugar per 100g.
This product is more processed (NOVA 3) and higher in added sugar than plain rolled oats.
Consider combining with fresh fruit or nuts to enhance nutritional value.
Scores +0 points above the grain category average (47/100 across 2269 foods).
KELLOGG'S RAISIN BRAN Cereal receives a FoodScore of 47 out of 100, categorized as 'Decent.' This score reflects a balance between its positive nutritional contributions and areas of concern. On the positive side, the cereal is a good source of fiber, providing 11.9g per 100g, which earns a significant bonus. It also contributes meaningfully to micronutrient intake, with notable amounts of iron (42% DV), magnesium (32% DV), and vitamin B12 (106% DV), among others. However, the primary factor driving down its score is the added sugar content, which stands at 21.36g per 100g. Ingredients like sugar and brown sugar syrup contribute to this, leading to a substantial penalty. The product's classification as NOVA class 3 (processed) also incurs a penalty. Compared to a baseline of plain rolled oats, KELLOGG'S RAISIN BRAN contains considerably more added sugar and sodium, although it does offer a convenient source of fortified vitamins and minerals.
Health benefits
What the nutrients in kellogg's raisin bran cereal actually do for you, grounded in established dietary science.
Supports Digestive Health with Dietary Fiber
KELLOGG'S RAISIN BRAN is a notable source of dietary fiber, providing 11.9g per 100g. This fiber primarily comes from whole grain wheat and wheat bran, which are key ingredients. Adequate fiber intake is important for maintaining regular bowel movements and supporting overall digestive function. Including fiber-rich foods like this cereal can help contribute to the recommended daily fiber intake, which is often lacking in the average American diet.
Contributes to Essential Micronutrient Intake
This cereal is fortified with several important micronutrients, making it a convenient way to boost daily intake. It provides 42% DV for iron, 32% DV for magnesium, and an impressive 106% DV for vitamin B12 per 100g. These nutrients play crucial roles in various bodily functions, including energy metabolism (iron, magnesium, B12) and red blood cell formation (iron, B12). The fortification helps address common nutrient gaps in the diet.
Provides Whole Grains for Overall Wellness
The primary ingredient in KELLOGG'S RAISIN BRAN is whole grain wheat, which is beneficial for health. Whole grains contain the entire grain kernel—the bran, germ, and endosperm—providing more fiber, vitamins, and minerals than refined grains. Regular consumption of whole grains is associated with various health benefits, including supporting heart health and helping to manage blood sugar levels as part of a balanced diet.
KELLOGG'S RAISIN BRAN Cereal scores 47/100 (Decent) on FoodScore, primarily due to its high added sugar content, which significantly impacts its overall nutritional profile despite beneficial fiber and micronutrients.
How to eat it
KELLOGG'S RAISIN BRAN is typically consumed as a breakfast cereal, often with milk. A common serving size is 1 cup, which provides a convenient and quick meal option. Be mindful of added sugars from other sources if combining with sweetened milk or additional toppings.
To reduce the impact of added sugar, consider mixing KELLOGG'S RAISIN BRAN with an unsweetened whole-grain cereal like plain shredded wheat.
Enhance the nutritional profile by adding fresh fruit (like berries or sliced banana) for natural sweetness and additional fiber, or a handful of unsalted nuts for healthy fats and protein.
Portion control is key; measure out the recommended serving size of 1 cup to manage calorie and added sugar intake effectively.
Pair with a source of protein, such as Greek yogurt or a hard-boiled egg, to create a more balanced and satiating breakfast.
Things to keep in mind
Individuals monitoring their sugar intake, such as those with diabetes or prediabetes, should be aware of the 21.36g of added sugar per 100g in KELLOGG'S RAISIN BRAN. The ingredient list includes sugar and brown sugar syrup, which contribute significantly to this amount. While the product is a good source of fiber, the high sugar content can lead to rapid blood sugar spikes. For those with celiac disease or gluten sensitivity, it's important to note that this product contains wheat and is therefore not gluten-free. The sodium content, at 423.73mg per 100g, is also a consideration for individuals on sodium-restricted diets.
KELLOGG'S RAISIN BRAN scores 47/100 on FoodScore, indicating it's a 'Decent' choice. It offers beneficial fiber and several fortified micronutrients like iron and vitamin B12. However, its significant added sugar content is a nutritional drawback. It can be part of a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does KELLOGG'S RAISIN BRAN compare to other cereals?
Compared to plain rolled oats, KELLOGG'S RAISIN BRAN has considerably more added sugar and sodium, and is more processed. However, it provides more iron and vitamin B12 due to fortification. When compared to a highly sweetened cereal like General Mills Lucky Charms, KELLOGG'S RAISIN BRAN offers more fiber and whole grains, making it a nutritionally superior choice in that comparison.
What is 'malt flavor' in the ingredient list?
Malt flavor is an ingredient used to enhance the taste of the cereal, often providing a slightly sweet and toasted note. It is derived from malted barley, which contains sugars. While it contributes to the overall flavor profile, it is distinct from the primary added sugar sources like sugar and brown sugar syrup.
What is a reasonable portion size for KELLOGG'S RAISIN BRAN?
The recommended serving size is 1 cup. Adhering to this portion helps manage the intake of calories and added sugars. For a more filling meal, consider supplementing with protein-rich foods or additional fiber from fresh fruits, rather than increasing the cereal portion size significantly.
Can KELLOGG'S RAISIN BRAN be part of a weight management plan?
Due to its fiber content, KELLOGG'S RAISIN BRAN can contribute to satiety. However, its calorie density (322.03 calories per 100g) and high added sugar content mean portion control is crucial for weight management. Pairing it with low-calorie, high-volume foods like berries can help create a more satisfying meal within calorie goals.