Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal Raisin Bran is a crunchy, toasted wheat and bran flake cereal generously studded with sweet, chewy raisins. It delivers a classic, mildly malty sweetness balanced by the fruit's tartness, making for a satisfyingly textured bowl. Nutritionally, it's a high-fiber choice with a notable sugar content, offering over 10 grams of fiber per 100g serving.
Calorie split: 8% protein · 87% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying contrast between the crunchy, toasted flakes and the plump, sweet raisins. Its nostalgic, straightforward flavor and ease of preparation make it a staple in many households.
⚠️ Watch-outs & how to enjoy it better
The cereal's high sugar content (33.04g per 100g) can lead to a rapid blood-sugar spike, especially on an empty stomach. To counteract this, pair it with a source of protein and healthy fat, like Greek yogurt or a handful of nuts, and practice portion control by sticking to a standard serving size.
Key benefits
- Excellent source of dietary fiber (10.2g per 100g)
- Provides a quick energy boost from complex carbohydrates
- Convenient, no-cook breakfast option
- Contains plant-based protein (7.63g per 100g)
- Widely available and affordable
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Malt-O-Meal is a brand based in North Mankato, Minnesota, and has been producing cereal since 1919, originally starting with hot cereals before expanding into ready-to-eat varieties like Raisin Bran.
Full nutrition (USDA data · scales with serving)
| Water | 7.5 g |
| Energy | 342 kcal |
| Energy | 1433 kj |
| Protein | 7.6 g |
| Total lipid (fat) | 1.9 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 80.4 g |
| Fiber, total dietary | 10.2 g |
| Total Sugars | 33.0 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 15.3 mg |
| Magnesium, Mg | 136 mg |
| Phosphorus, P | 339 mg |
| Potassium, K | 546 mg |
| Sodium, Na | 466 mg |
| Zinc, Zn | 6.4 mg |
| Copper, Cu | 0.51 mg |
| Selenium, Se | 38.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.63 mg |
| Riboflavin | 0.72 mg |
| Niacin | 8.5 mg |
| Vitamin B-6 | 0.85 mg |
| Folate, total | 339 ug |
| Folic acid | 320 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 563 ug |
| Choline, total | 24.1 mg |
| Vitamin B-12 | 2.5 ug |
| Vitamin B-12, added | 2.5 ug |
| Vitamin A, RAE | 253 ug |
| Retinol | 253 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 847 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 118 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 102 iu |
| Vitamin D (D2 + D3) | 2.5 ug |
| Vitamin D3 (cholecalciferol) | 2.5 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.42 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.39 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.36 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.33 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.85 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is Malt-O-Meal Raisin Bran a healthy cereal?
It is a good source of fiber, which supports digestive health, but it is also high in sugar. It's best enjoyed as part of a balanced diet, paired with protein and healthy fats to mitigate blood sugar spikes.
How does it compare to other bran cereals?
Malt-O-Meal Raisin Bran typically has a similar sugar and fiber profile to other major brands but is often more affordable. The taste is slightly maltier, and the raisin distribution can vary.
Can I eat this cereal if I'm gluten-sensitive?
No, this cereal is made from wheat bran and contains gluten. It is not suitable for individuals with celiac disease or gluten sensitivity.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.42 kcal/g · 9% calories from protein · 10.2 g fiber · 33.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.