FoodScore
0/ 100
Goodfruit· 1 Cup

Raisin Bran Kelloggs

Kellogg's Raisin Bran scores well due to its high fiber content and fortification with essential vitamins and minerals, despite being a processed food.

  • A 100g serving provides 12g of fiber, contributing significantly to daily intake.
  • Fortified with 104% DV of Vitamin B12 and 101% DV of Vitamin A per 100g.
  • Contains 0g of added sugar, which is beneficial for managing sugar intake.
  • Its FoodScore of 71/100 indicates it is a good nutritional choice.
  • As a NOVA 3 processed food, it is not a whole, unprocessed item.
  • Scores +9 points above the fruit category average (62/100 across 69 foods).
Fiber
12g
43% of Daily Value
Protein
7.7g
15% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
357mg
16% of Daily Value
+
What it brings to the table
Fiber (12g)+12
Protein (7.7g)+3
Micronutrients (Potassium, Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Vitamin B12, Folate, Riboflavin)+12
−
What holds it back
Sodium (357mg)-1
Processed (NOVA 3)-5

Why it scores 71

Kellogg's Raisin Bran achieves a FoodScore of 71 out of 100, placing it in the 'Good' category. This score is largely driven by its impressive fiber content, with 12g per 100g, earning a substantial +12 bonus. The cereal also receives a +3 bonus for its 7.7g of protein per 100g. A significant portion of its positive score comes from its rich micronutrient profile, garnering a +12 bonus due to high levels of potassium (653mg), iron (7.6mg, 42% DV), magnesium (142mg, 34% DV), zinc (2.8mg, 25% DV), Vitamin A (101% DV), Vitamin B12 (104% DV), and Folate (42% DV). However, the food incurs minor penalties: 357mg of sodium per 100g results in a -1 penalty, and its classification as a NOVA 3 processed food leads to a -5 penalty. To achieve a higher score, reductions in sodium and a less processed form would be beneficial, though its current nutrient density is a strong positive.

Health benefits

What the nutrients in raisin bran kelloggs actually do for you, grounded in established dietary science.

Supports Digestive Health

Kellogg's Raisin Bran is an excellent source of dietary fiber, providing 12g per 100g serving. This amount contributes significantly to the recommended daily fiber intake, which is crucial for maintaining a healthy digestive system. Fiber adds bulk to stool, helping to prevent constipation and promote regular bowel movements. Research supports that adequate fiber intake is associated with a reduced risk of various gastrointestinal issues. Including fiber-rich foods like this cereal can help foster a balanced gut microbiome, which is increasingly recognized for its role in overall health. However, individuals unaccustomed to high-fiber diets should increase intake gradually to avoid temporary digestive discomfort.

Boosts Energy and Red Blood Cell Formation

This cereal is fortified with several B vitamins and iron, which are vital for energy metabolism and red blood cell production. A 100g serving provides 104% DV of Vitamin B12 and 42% DV of Folate, both essential for converting food into energy and for the proper formation of red blood cells, which carry oxygen throughout the body. Furthermore, it contains 7.6mg of iron, accounting for 42% DV, a critical mineral for preventing iron-deficiency anemia and supporting oxygen transport. These nutrients work synergistically to help maintain energy levels and support overall cellular function. While fortified cereals are a convenient source, a varied diet is key for comprehensive nutrient intake.

Contributes to Bone and Muscle Function

Kellogg's Raisin Bran supplies important minerals that support bone health and muscle function. A 100g serving offers 142mg of magnesium (34% DV) and 653mg of potassium (14% DV). Magnesium plays a crucial role in over 300 enzymatic reactions, including those involved in muscle contraction, nerve function, and bone development. Potassium is essential for maintaining fluid balance, nerve signals, and muscle contractions, including those of the heart. The NIH lists both magnesium and potassium as critical for maintaining bone density and preventing muscle cramps. While beneficial, these minerals are best consumed as part of a balanced diet rich in diverse whole foods.

Supports Vision and Immune Function

This cereal is fortified to provide significant amounts of Vitamin A and Zinc, both of which are important for vision and immune system health. A 100g serving delivers 101% DV of Vitamin A, a fat-soluble vitamin critical for maintaining healthy eyesight, especially in low light, and for supporting the proper function of the immune system. Additionally, it contains 2.8mg of zinc (25% DV), a mineral vital for immune cell development and function, wound healing, and DNA synthesis. Dietary guidelines emphasize the importance of these nutrients for overall physiological well-being. While fortified foods contribute, a varied intake of fruits, vegetables, and proteins ensures a broad spectrum of protective compounds.

How to eat it

Kellogg's Raisin Bran is a classic breakfast cereal in the US diet, typically consumed with milk. Its convenience and fortification make it a common choice for starting the day. While often eaten plain, it can be enhanced with fresh fruit or nuts. A typical serving size is 1 cup, which provides a good balance of fiber and essential nutrients, making it a nutritious component of a balanced breakfast.

Combine with low-fat milk or a plant-based alternative to add calcium and protein, enhancing the nutritional profile.
Top with fresh berries or sliced banana for additional vitamins, antioxidants, and natural sweetness without added sugar.
Use as a crunchy topping for yogurt or cottage cheese to add fiber and texture to a snack or light meal.
Store in an airtight container in a cool, dry place to maintain freshness and prevent staleness.
Things to keep in mind

For most healthy adults, Kellogg's Raisin Bran at typical serving sizes does not pose significant health risks. Individuals with celiac disease or gluten sensitivity should note that this product contains wheat and is not gluten-free. The high fiber content, while beneficial, might cause temporary bloating or gas in individuals unaccustomed to a high-fiber diet; increasing intake gradually can mitigate this. Those with specific dietary restrictions or allergies to any of the ingredients, such as wheat or corn, should review the ingredient list carefully. There are no widely documented interactions with medications for this food at normal consumption levels.

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Reader questions
Is Kellogg's Raisin Bran considered healthy?
Yes, Kellogg's Raisin Bran is generally considered a healthy choice, scoring 71/100 on FoodScore. It is rich in dietary fiber (12g per 100g) and fortified with numerous essential vitamins and minerals, including Vitamin B12, Vitamin A, iron, and magnesium. Its lack of added sugar is also a significant positive factor for overall health.
Is Kellogg's Raisin Bran good for weight management?
Kellogg's Raisin Bran can be a good component of a weight management plan due to its high fiber content. Fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. However, portion control is key, as with any food, to ensure calorie goals are met.
Is Kellogg's Raisin Bran ultra-processed?
Kellogg's Raisin Bran is classified as a NOVA 3 food, meaning it is a processed food. While it is not considered ultra-processed (NOVA 4), it has undergone significant industrial processing, including fortification and shaping, which distinguishes it from whole, unprocessed foods.
How can I make my Raisin Bran breakfast more nutritious?
To enhance the nutritional value of your Raisin Bran, consider adding fresh fruits like berries or sliced bananas for extra vitamins and antioxidants. Pairing it with a protein source such as Greek yogurt or a handful of nuts can increase satiety and provide additional nutrients, making for a more balanced meal.
What are some alternatives to Kellogg's Raisin Bran?
If you're looking for alternatives, consider other high-fiber cereals with low added sugar, such as shredded wheat or plain oat cereals. For less processed options, oatmeal with dried fruit or a whole-grain granola with raisins can offer similar benefits while potentially being closer to whole foods.
Does Raisin Bran contain a lot of sugar?
Kellogg's Raisin Bran contains 0g of added sugar per 100g. The sweetness primarily comes from the raisins themselves, which contain natural sugars. This makes it a better choice compared to many other cereals that have significant amounts of added sugars.
Is Raisin Bran good for heart health?
Yes, Raisin Bran can contribute to heart health, largely due to its high fiber content. Dietary fiber, particularly soluble fiber, can help lower LDL ('bad') cholesterol levels. Additionally, its low saturated fat (0.4g per 100g) and 0g trans fat profile are beneficial for cardiovascular well-being, aligning with dietary recommendations for heart health.

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Data & references

Sources: USDA FoodData Central (Branded, fdcId 751942)Updated 2026-04-20