Raisin Bran Crunch Nutrition Facts - Calories, Sugar, and Carbs

Raisin Bran Crunch Nutrition Facts: Calories, Carbs and More

Raisin Bran Crunch is a popular breakfast cereal made by Kellogg's. With a tasty combination of bran flakes, raisins, and crunchy clusters, it provides an energizing way to start your morning. But is it a healthy choice or sugar overload? Let's explore the nutrition facts behind this classic cereal.

Calories in Raisin Bran Crunch

A 1 cup (59g) serving of Raisin Bran Crunch contains:

• Calories: 190
• Total Fat: 2g
• Saturated Fat: 0.5g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 380mg
• Total Carbohydrate: 41g
• Dietary Fiber: 7g
• Total Sugars: 18g
• Added Sugars: 14g
• Protein: 5g

As you can see, Raisin Bran Crunch is fairly high in calories and carbs compared to other common cereals. The total carbohydrate content clocks in at 41g per serving, which is a considerable amount at breakfast time.

Bran Flakes for Fiber

The bran flakes in Raisin Bran Crunch provide a hefty dose of dietary fiber - 7g per serving. This supplies about 25% of the recommended daily intake. Fiber promotes digestive health and can help lower cholesterol levels.

Protein from Wheat and Milk

There are 5g of protein in each serving, coming mostly from the wheat bran flakes. This provides 10% of the protein you need daily. Add milk to your bowl and the protein content increases even more to help start your day off right.

High Sugar from Raisins and Clusters

Raisins are naturally high in sugar, contributing to the 18g of total sugars per serving. The crunchy oat and rice cereal clusters also boost the sugar content. In total, you get 14g of added sugars in each bowl.

Sodium and Preservatives

Like most processed cereals, Raisin Bran Crunch is high in sodium at 380mg per serving. This accounts for about 16% of the recommended daily limit. Preservatives like BHT are also present to extend shelf life.

Vitamins and Minerals

Each 1 cup serving of Raisin Bran Crunch contains a range of added vitamins and minerals, including:

• Vitamin D - 10% DV
• Calcium - 10% DV
• Iron - 45% DV
• Vitamin B6 - 25% DV
• Vitamin B12 - 25% DV

These provide nutritious fortification to help meet micronutrient needs, especially iron and B vitamins.

Whole Grains Benefits

The whole wheat bran flakes provide all three nutrient-rich parts of the grain. Whole grains promote heart health, aid digestion, and help maintain healthy blood sugar levels.

Is Raisin Bran Crunch Healthy?

While Raisin Bran Crunch packs a nutritious punch of fiber, protein, and vitamins, the high sugar content is concerning. The American Heart Association recommends no more than 25g of added sugars per day for women and 36g for men. Just one serving exceeds half of that.

For people with diabetes or weight concerns, the 14g of added sugar is quite high, especially first thing in the morning. The carbs in the cereal can also cause a spike in blood sugar levels.

Tips for Enjoying Raisin Bran Crunch

While moderation is key, here are some tips to enjoy Raisin Bran Crunch as part of a healthy diet:

Watch Portion Sizes

Stick to reasonable serving sizes around 1 cup rather than overfilling your bowl. Measure out a proper serving to stay mindful of excess calories, carbs, and sugar.

Pair with Protein

Add Greek yogurt or cottage cheese to help balance out the carb-heavy cereal. Nut milk is also higher in protein than dairy milk.

Include Fruit

Boost nutrition by topping your cereal with antioxidant-rich berries like strawberries, blueberries, or bananas.

Sweeten Smartly

Avoid adding extra sugar like honey or brown sugar. Sweeten with spices like cinnamon instead.

Limit Frequency

Enjoy Raisin Bran Crunch in moderation, not every single morning. Rotate with other healthier cereal options.

Healthier Cereal Alternatives

If you love cereal but want to cut down on sugar, here are some nutritious alternatives to enjoy in rotation:

Oatmeal

Choose regular rolled or steel-cut oats and sweeten with fresh fruit instead of brown sugar. Hearty and filling.

Bran Flakes

Plain wheat bran flakes pack all the fiber of Raisin Bran Crunch without the added sugars.

Granola

Look for low-sugar varieties made with whole oats, nuts, and minimal added sweeteners.

Grape Nuts

A low-sugar choice that provides fiber and over 10g of protein per serving.

Shredded Wheat

Whole grain shredded wheat biscuits offer filling fiber without much added sugar.

Mini-Wheats

The plain unfrosted variety has decent fiber with lower sugar content.

Healthy Homemade Cereal Recipe

For the freshest taste and ingredients you control, make your own homemade cereal. This recipe cuts the sugar substantially while still being delicious:

Ingredients:

• 3 cups puffed brown rice cereal
• 1 cup bran flakes
• 1⁄2 cup roasted unsalted almonds, chopped
• 1⁄2 cup raw pepitas
• 1 tsp cinnamon
• 1⁄4 tsp salt
• 3 tbsp maple syrup
• 1 tbsp coconut oil, melted
• 1 tsp vanilla extract

Directions:

1. Preheat oven to 300°F and line a large rimmed baking sheet with parchment.
2. In a large bowl, mix together the puffed rice, bran flakes, almonds, pepitas, cinnamon, and salt.
3. In a small bowl, whisk together the maple syrup, coconut oil, and vanilla.
4. Drizzle wet ingredients over dry ingredients and stir well to coat everything.
5. Spread mixture evenly onto prepared baking sheet.
6. Bake for 20 minutes, stirring halfway, until golden brown.
7. Let cool completely before transferring to an airtight container.
8. Enjoy with milk or yogurt. Stores well for up to one month.

This homemade version provides a crisp, low-sugar cereal that still packs great flavor. Customize with your favorite nuts, seeds, spices, and just a touch of natural sweetness.

The Bottom Line on Raisin Bran Crunch

Raisin Bran Crunch offers benefits like fiber, protein, and vitamins. However, the considerable carbohydrates and high added sugar content make it more of an occasional treat than a daily breakfast option. Keep portions controlled, balance with protein, and limit frequency. For better nutrition, also rotate with low-sugar cereal alternatives or homemade recipes.

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.