RAISIN BRAN scores 52/100 (Decent) on FoodScore. Its significant fiber content is a positive, but the **added sugar** is a primary factor influencing its overall score.
RAISIN BRAN earned a FoodScore of 52/100, placing it in the 'Decent' category.
A serving provides 11.9g of fiber, contributing positively to daily intake.
The product contains 15.3g of added sugar per 100g, a notable penalty.
As a NOVA class 3 processed food, it differs from a whole-food snack alternative.
Consider portion control to manage added sugar intake when consuming this cereal.
Scores +11 points above the snack category average (41/100 across 2903 foods).
RAISIN BRAN achieved a FoodScore of 52 out of 100, reflecting a balance of beneficial nutrients and areas for moderation. The product receives significant bonuses for its fiber content, with 11.9g per 100g, which is a substantial amount for a breakfast cereal. Protein also contributes positively, providing 8.47g per 100g. Additionally, the presence of several micronutrients like potassium (474.58mg), iron (3.05mg), magnesium (102mg), and zinc (2.54mg) further boosts its score. However, these benefits are offset by penalties, primarily due to the added sugar content, which stands at 15.3g per 100g. Ingredients like "sugar" and "brown sugar syrup" contribute to this amount. The product's classification as NOVA class 3 (processed) also incurs a penalty, indicating it has undergone significant processing. Compared to a whole-food snack alternative, RAISIN BRAN contains more added sugars and is less minimally processed, despite its whole grain base.
Health benefits
What the nutrients in raisin bran delicious raisins perfectly balanced with crisp, toasted bran flakes actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
RAISIN BRAN is a notable source of dietary fiber, providing 11.9g per 100g. This high fiber content, primarily from whole grain wheat and wheat bran, is beneficial for maintaining regular bowel movements and overall digestive health. Adequate fiber intake can help prevent constipation and support a healthy gut microbiome. Including fiber-rich foods like this cereal can contribute to meeting daily fiber recommendations, which are often not met by the average American diet.
Contributes to Micronutrient Intake
This cereal provides several important micronutrients that contribute to daily nutritional needs. It is a good source of iron (17% DV), magnesium (24% DV), and zinc (23% DV) per 100g. These minerals play crucial roles in various bodily functions, including energy metabolism, immune function, and bone health. While not fortified with all vitamins, the inherent mineral content from its whole grain base offers valuable nutritional support.
Provides Whole Grains for Satiety
The primary ingredient in RAISIN BRAN is whole grain wheat, which is a key component for satiety. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm, providing more fiber and nutrients than refined grains. The fiber and protein in whole grains can help you feel fuller for longer, potentially aiding in weight management by reducing the likelihood of overeating at subsequent meals. This can be a beneficial aspect for a breakfast option.
RAISIN BRAN scores 52/100 (Decent) on FoodScore. Its significant fiber content is a positive, but the added sugar is a primary factor influencing its overall score.
How to eat it
RAISIN BRAN is typically consumed as a breakfast cereal, often with milk. It can also be eaten as a dry snack. A common portion size is 1 cup, but it's important to be mindful of the added sugar content when incorporating it into your daily routine.
Pair with unsweetened milk (dairy or plant-based) to avoid adding extra sugars to your meal.
Combine with fresh fruit like berries or sliced banana to boost fiber and micronutrient intake without additional sugar.
Consider a smaller portion, such as half a cup, and supplement with a source of protein like Greek yogurt or nuts to enhance satiety.
Use as a topping for plain yogurt or oatmeal to add texture and fiber, controlling the overall amount of cereal.
Things to keep in mind
Individuals monitoring their sugar intake should be aware of the 15.3g of added sugar per 100g in RAISIN BRAN. The ingredients "sugar" and "brown sugar syrup" contribute to this amount. While the product contains whole grains and fiber, the high added sugar content may be a concern for those with diabetes or individuals aiming to reduce their overall sugar consumption. The product contains wheat, which is an allergen for some individuals. There are no artificial colors or flavors listed, and the sodium content (338.98mg per 100g) is moderate, not posing a significant concern for most healthy adults.
RAISIN BRAN has a FoodScore of 52/100, categorizing it as 'Decent'. It offers a good amount of fiber (11.9g) and some essential minerals. However, it also contains 15.3g of added sugar per 100g, which is a significant factor. Its healthfulness depends on individual dietary goals and overall eating patterns.
How does RAISIN BRAN compare to other cereals?
Compared to a cereal like Cheerios, RAISIN BRAN generally has more fiber due to its whole wheat and bran content. However, it also typically contains a higher amount of added sugar. For example, plain Cheerios usually have less added sugar, making them a different choice for those prioritizing lower sugar intake.
What is 'malt flavor' in the ingredient list?
"Malt flavor" is an ingredient used to enhance the taste of the cereal. It typically comes from barley malt and contributes to the overall flavor profile. While it adds flavor, it is generally present in small amounts and does not significantly impact the nutritional profile of the product.
What is a recommended portion size for RAISIN BRAN?
The declared serving size is 1 cup. Adhering to this portion size helps manage the intake of added sugars and calories. For a more balanced meal, consider combining this portion with protein-rich foods or additional fiber from fresh fruits to enhance satiety and nutrient density.
Can RAISIN BRAN be part of a weight management diet?
Due to its fiber content, RAISIN BRAN can contribute to satiety, which may be helpful for weight management. However, the added sugar content (15.3g per 100g) means portion control is crucial. Integrating it with other low-sugar, high-protein foods can help balance its nutritional impact within a weight management plan.