Raisin Bran Nutrition Facts and Health Profile

Evaluating the Nutrition Profile of Raisin Bran Cereal

Raisin Bran is a popular breakfast cereal that contains wheat bran flakes and raisins. When assessing the raisin bran nutrition facts, key aspects to consider are calories, protein, carbohydrates, sugar content, fiber, vitamins and minerals, and how these stack up against recommended daily values.

Calories in Raisin Bran

A 1 cup serving of Kellogg’s Raisin Bran cereal contains 190 calories, while a 1 cup serving of the Raisin Bran Crunch version contains 220 calories. These fall within general calorie guidelines for a single cereal serving for adults, though individual needs vary.

The additional calories in Raisin Bran Crunch come from increased sugar content. Those limiting calories or carbohydrates may prefer the plainer Raisin Bran variety over the crunch option when comparing nutrition information.

Protein in Raisin Bran

Raisin Bran gets about 5 grams of its protein from the wheat bran flakes per 1 cup serving. This represents 10% of the daily value and makes a decent protein contribution compared to many sweetened cereals. The protein in Raisin Bran may help moderately stabilize blood sugar when eaten as part of a balanced breakfast.

Carbohydrates and Sugar Content

The total carbohydrate content per serving is 45 grams for standard Raisin Bran and 50 grams for Raisin Bran Crunch. About 14 grams come from sugar in regular Raisin Bran, while the Crunch option contains 18 grams.

The sugar increases the cereal’s glycemic index, meaning it causes a more rapid rise in blood sugar compared to low-sugar alternatives. Still, the glycemic impact is less than sugary kids’ cereals, but more analysis than higher protein or fiber cereals.

Dietary Fiber Content in Raisin Bran

A key nutritional aspect of Raisin Bran is its high fiber content. Standard Raisin Bran provides 14 grams of fiber per serving, while Raisin Bran Crunch has 13 grams. This represents over 50% of the recommended daily fiber intake.

The wheat bran in Raisin Bran provides insoluble fiber that promotes digestive regularity. The raisins add small amounts of soluble fiber for additional gut health benefits. The high fiber content aids satiety and stable blood sugar regulation as well.

Vitamins and Minerals in Raisin Bran

Raisin Bran provides a number of important vitamins and minerals, though not at extremely high levels compared to fortified cereals. Useful levels of iron (25% DV) and B vitamins like thiamin and niacin (25% and 60% DV respectively) are present.

Added vitamins help round out the nutrition profile, with Raisin Bran containing sizable percentages of vitamins B6, B12, D, and folic acid per serving as well. It also provides smaller amounts of antioxidants like vitamin E and vitamin A.

Raisin Bran Nutrition and Weight Loss Diets

When incorporated into a reduced calorie diet, the high fiber and protein content of Raisin Bran can help support weight loss. The fiber promotes feeling full and aids healthy digestion, while the protein contributes to fat burning metabolism.

Those limiting carbohydrates may still consume Raisin Bran in moderation, focusing servings towards earlier in the day. Combining it with a protein source like milk or yogurt enhances staying power and glycemic regulation properties as well.

Raisin Bran Nutrition and Diabetes

For people with diabetes, Raisin Bran has pluses and minuses nutritionally. The lower sugar and higher fiber are positives, slowing carbohydrate absorption and inhibiting blood sugar spikes. However, the glycemic index is still moderately high overall.

Incorporating non-starchy vegetables, healthy fats, or proteins will further regulate the blood sugar response. Those with diabetes should focus carb servings towards the first half of the day and closely monitor changes in blood glucose when adding new cereals.

Raisin Bran and Heart Health

The fiber content, vitamin E, and antioxidants in Raisin Bran support heart health, especially when eaten alongside fruit as part of an overall balanced diet. The fiber helps lower LDL “bad” cholesterol levels to reduce cardiovascular disease risk.

However, those with high triglycerides or at risk for heart disease may need to moderate overall carb intake from the cereal. Discuss specific nutrition needs with your doctor for personalized recommendations.

Raisin Bran Nutrition for Children

For children, Raisin Bran makes an excellent breakfast cereal choice over more heavily sweetened options. The fiber aids digestion and satisfies hunger, potentially combating child obesity. The vitamin and mineral fortification also boost growing bodies.

Depending on age and size, an appropriate cereal serving can range from 1⁄2 cup to 1 cup. The raisins add dense carbohydrates to fuel their active lifestyles as well. Just be mindful of overall daily sugar intake.

Raisin Bran Nutrition During Pregnancy

Raisin bran nourishes pregnant women and growing babies thanks to its fiber for preventing constipation, B vitamins for cell growth and division, iron for healthy blood and brain development, and folate to prevent certain birth defects.

However, added bran may not be advisable for those with gestational diabetes or who experience spikes in blood sugar following carb-containing meals. Discuss nutrition with your OBGYN for specific guidelines.

Common Additions to Enhance Raisin Bran Nutrition

Many people enjoy enhancing the flavor and nutrition of Raisin Bran by mixing in healthy add-on ingredients. Common additions include:

• Fresh berries like strawberries, blueberries, or sliced bananas
• Chopped walnuts or almonds
• Ground flax or chia seeds
• Nut butter swirled throughout
• Vanilla Greek yogurt
• Splash of milk or nut milk

Feel free to get creative combining Raisin Bran with your other favorite healthy ingredients to amplify nutrition and taste!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.