RAISIN BRAN CEREAL scores 47/100 (Decent) on FoodScore, primarily due to its significant **added sugar** content, despite providing notable fiber and micronutrients.
RAISIN BRAN Cereal earns a FoodScore of 47/100, placing it in the 'Decent' category.
A serving provides 11.9g of fiber, contributing to digestive health.
The product contains 21.36g of added sugar per 100g, a primary factor in its score.
It is classified as NOVA class 3, indicating it is a processed food.
Consider pairing with unsweetened dairy or fruit to balance the sweetness.
Scores +0 points above the grain category average (47/100 across 2269 foods).
RAISIN BRAN CEREAL achieves a FoodScore of 47 out of 100. This score reflects a balance between its beneficial fiber and micronutrient content and its significant amount of added sugar. The product receives bonus points for its substantial fiber content (11.9g per 100g) and protein (8.47g per 100g). Additionally, it is fortified with several micronutrients, including potassium (661.02mg), iron (7.63mg, 42% DV), magnesium (136mg), zinc (2.54mg), Vitamin A (94% DV), and Vitamin B12 (106% DV), which collectively contribute 12 bonus points. However, the presence of 21.36g of added sugar per 100g, with sugar and brown sugar syrup listed early in the ingredients, incurs a substantial penalty of 25 points. The sodium content (355.93mg) results in a minor penalty, and its classification as a NOVA 3 processed food also deducts 5 points. Compared to plain rolled oats, which serve as a whole-grain breakfast baseline, RAISIN BRAN contains considerably more added sugar and sodium, though it offers similar fiber and fortified micronutrients.
Health benefits
What the nutrients in raisin bran cereal actually do for you, grounded in established dietary science.
Supports Digestive Health
RAISIN BRAN CEREAL is a good source of fiber, providing 11.9g per 100g. This high fiber content, primarily from whole grain wheat and wheat bran, contributes to digestive regularity and overall gut health. Adequate fiber intake is important for maintaining a healthy digestive system and can help prevent constipation. Incorporating fiber-rich foods like this cereal into your diet can support daily digestive function.
Contributes Essential Micronutrients
This cereal is fortified with several important vitamins and minerals. It provides significant amounts of iron (42% DV), Vitamin A (94% DV), and Vitamin B12 (106% DV) per 100g. These micronutrients play crucial roles in various bodily functions, including red blood cell formation (iron, B12), immune function (Vitamin A, zinc), and energy metabolism (B vitamins). Fortified cereals can be a convenient way to help meet daily nutrient requirements.
Source of Potassium and Magnesium
RAISIN BRAN contains 661.02mg of potassium and 136mg of magnesium per 100g. Both minerals are vital for maintaining electrolyte balance, nerve function, and muscle contraction. Potassium is also important for blood pressure regulation, while magnesium contributes to bone health and energy production. Including foods rich in these minerals can support overall physiological well-being.
RAISIN BRAN CEREAL scores 47/100 (Decent) on FoodScore, primarily due to its significant added sugar content, despite providing notable fiber and micronutrients.
How to eat it
RAISIN BRAN CEREAL is typically consumed as a breakfast food, often with milk. A common portion size is around 1 cup, which is approximately 60g. While convenient, it's important to be mindful of the added sugar content when pairing it with other foods.
To reduce overall added sugar, combine RAISIN BRAN with plain unsweetened milk or a small amount of fresh fruit instead of additional sweeteners.
Consider mixing a smaller portion of RAISIN BRAN with an equal amount of plain rolled oats or another unsweetened whole-grain cereal to dilute the added sugar content.
Pair with a source of protein like Greek yogurt or nuts to increase satiety and create a more balanced meal.
Measure your serving size to manage calorie and added sugar intake, as portions can easily exceed the recommended amount.
Things to keep in mind
Individuals monitoring their sugar intake should be aware of the 21.36g of added sugar per 100g in RAISIN BRAN CEREAL. The ingredient list explicitly names sugar and brown sugar syrup as primary sweeteners. While the product is a good source of fiber, the high sugar content may be a concern for those with diabetes or individuals aiming to reduce their overall sugar consumption. The cereal contains wheat, which is a common allergen, so individuals with celiac disease or wheat allergies should avoid this product. The sodium content is moderate, but those on sodium-restricted diets should factor it into their daily intake.
RAISIN BRAN CEREAL provides a good source of fiber and is fortified with several essential micronutrients like iron, Vitamin A, and Vitamin B12. However, it also contains a significant amount of added sugar (21.36g per 100g). Its FoodScore of 47/100 reflects a decent nutritional profile, but the sugar content is a notable factor to consider for overall dietary balance.
How does RAISIN BRAN compare to other breakfast cereals?
Compared to a generic plain rolled oats, RAISIN BRAN has considerably more added sugar and sodium, though it offers similar fiber and fortified micronutrients. When compared to a highly processed, sugary cereal like General Mills' Lucky Charms, RAISIN BRAN typically offers more fiber and less total added sugar, making it a relatively better option within the processed cereal category.
What is 'malt flavor' in the ingredient list?
Malt flavor is derived from malted barley and is used to enhance the taste of the cereal, providing a slightly sweet and toasted note. While it contributes to the overall flavor profile, it is distinct from the primary sweeteners like sugar and brown sugar syrup and is typically present in smaller amounts.
What is a recommended serving size for RAISIN BRAN?
The recommended serving size for RAISIN BRAN CEREAL is 1 cup (approximately 60g). This portion provides a balance of fiber and micronutrients, while also contributing to your daily intake of added sugars. It's advisable to measure your serving to manage your intake effectively.
Can RAISIN BRAN be part of a weight management diet?
RAISIN BRAN can be included in a weight management diet, but portion control and awareness of its added sugar content are key. The fiber content can contribute to satiety, but the calories from added sugar should be accounted for. Pairing it with lean protein or healthy fats can help create a more filling and balanced meal.