Raisin Bran: Calories, Nutrition Facts, and Health Benefits (2026)

Raisin Bran contains 190 calories per 1 cup (59 g), providing 5 g of protein, 46 g of carbohydrates, and 7 g of fiber. Each serving has 18 g of sugar and 1.5 g of fat, along with 210 mg of sodium and 207 mg of potassium.

This page provides a comprehensive overview of Raisin Bran's nutritional profile, including its calorie content and health benefits. We will explore its impact on common dietary goals and how it compares to other breakfast cereals.

Raisin Bran Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for Raisin Bran per 1 cup (59 g) and per 100 g.

Values are for 1 cup (59 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	190	322	9%
Protein	5.0 g	8.5 g	10%
Carbohydrates	46.0 g	78.0 g	17%
Fiber	7.0 g	11.9 g	25%
Sugar	18.0 g	30.5 g	-
Fat	1.5 g	2.5 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	207 mg	350 mg	4%
Sodium	210 mg	356 mg	9%
Potassium	207 mg	350 mg	4%

About 85% of raisin bran calories come from carbohydrates, 9% from protein and 6% from fat.

Raisin Bran by Health Goal

Here, we evaluate Raisin Bran against common dietary goals to see how it measures up.

Goal	Rating	Why
Weight loss	Fair	190 calories per serving, with 7 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 24 per serving, and it is high in sugar (18 g)
Immunity	Good	Fortified with added vitamins and minerals, including B vitamins, iron and often zinc
Digestion	Excellent	7 g fiber per serving
Heart health	Fair	High in sugar (18 g per serving)
Muscle gain	Fair	Low in protein (5 g per serving)

Raisin Bran and Blood Sugar

Glycemic index: 61. Glycemic load: 24 per serving.

Raisin Bran has a glycemic index of about 61 and a glycemic load of around 24 per serving. It is high in sugar (18 g per serving), so it can raise blood sugar quickly. Eating it with protein, fat or fiber slows the rise.

How Raisin Bran Compares to Other Breakfast Cereals

The comparison table provides insights into how Raisin Bran stacks up against other breakfast cereals in terms of nutrition.

Cereal (per 100 g)	Calories	Sugar (g)	Fiber (g)	Protein (g)
Raisin Bran	322	30.5	11.9	8.5
Frosted Mini-Wheats	350	20.0	10.0	10.0
Honey Bunches of Oats	400	20.0	6.7	6.7
Life Cereal	375	25.0	6.3	9.4

Raisin Bran Myths, Checked

Raisin Bran is a low-sugar cereal , False. The sugar-coated raisins push it to about 18 g of sugar per cup.

The fiber cancels out the sugar , Misleading. The fiber is genuinely useful, but the added sugar still counts.

How to Track Raisin Bran

A poured bowl of raisin bran is usually one and a half to two times the labeled serving, and the milk adds calories too, so weighing the cereal and counting the milk separately is the accurate way to log it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log raisin bran accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best breakfast foods ranked, calories in common breakfast foods, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of Raisin Bran?

One cup of Raisin Bran contains 190 calories. This makes it a moderate-calorie option for breakfast, especially when balanced with other food groups.

Is raisin bran good for weight loss?

Raisin Bran can be part of a weight loss plan if consumed in moderation. It is important to consider portion sizes and overall caloric intake, as it contains 18 g of sugar per serving.

Can people with diabetes eat raisin bran?

People with diabetes can eat Raisin Bran, but they should monitor their carbohydrate intake. The glycemic index is about 61, which indicates a moderate impact on blood sugar levels.

How much fiber is in raisin bran?

Raisin Bran provides 7 g of fiber per 1 cup (59 g). This fiber content can aid digestion and contribute to feelings of fullness.

Is raisin bran high in sugar?

Raisin Bran contains 18 g of sugar per serving, primarily from sweetened raisins. This may be considered high for some diets, especially those focused on reducing sugar intake.

Is Raisin Bran actually healthy?

Raisin Bran has health benefits due to its fiber content and vitamins, but it should be consumed with caution due to its sugar content. It can be a nutritious choice when balanced with other foods.

Key Takeaways

• Raisin Bran has 190 calories per 1 cup (59 g).
• Each serving contains 7 g of fiber, beneficial for digestion.
• It provides 5 g of protein, contributing to satiety.
• Raisin Bran has 18 g of sugar per serving, which is relatively high.
• The glycemic index is approximately 61, indicating a moderate blood sugar impact.
• It contains 210 mg of sodium and 207 mg of potassium per serving.