Cereals ready-to-eat, POST Raisin Bran Cereal
Whole food · Breakfast Cereals
Photo: Wikipedia
POST Raisin Bran is a crunchy, sweetened whole-wheat and bran cereal studded with plump raisins, delivering a satisfyingly sweet, chewy, and toasty flavor profile. It's a fiber-rich breakfast staple, offering a notable 13.7g of fiber per 100g, which is significantly higher than many other ready-to-eat cereals. The combination of toasted bran flakes and sweet raisins creates a classic, nostalgic taste and texture that has been a breakfast table favorite for decades.
Calorie split: 8% protein · 88% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect balance of sweet raisins and crunchy, toasted bran flakes, creating a satisfying and comforting breakfast experience. It's a versatile cereal that works well with milk, yogurt, or even as a crunchy topping for fruit salads and smoothie bowls, embodying a classic American breakfast tradition.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (32.9g per 100g) can lead to rapid blood-sugar spikes, making it a poor choice for those managing diabetes or seeking low-sugar options. To counteract this, pair it with a source of protein and healthy fat, such as Greek yogurt, a handful of nuts, or a splash of milk, and practice portion control by sticking to a single serving. Additionally, the high fiber content may cause digestive discomfort for some if not consumed with adequate water.
Key benefits
- High in dietary fiber, supporting digestive health and satiety.
- Provides a good source of iron and other essential B vitamins.
- Offers a quick, convenient, and no-prep breakfast option.
- Whole grain content contributes to a more sustained energy release.
- The raisins add natural sweetness and a source of potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'Raisin Bran' name and concept were popularized in the 1940s, but the specific POST version became a household name after being introduced in 1966, often featuring a smiling sun on its box.
Full nutrition (USDA data · scales with serving)
| Water | 8.6 g |
| Energy | 324 kcal |
| Energy | 1354 kj |
| Protein | 7.6 g |
| Total lipid (fat) | 1.6 g |
| Ash | 3.2 g |
| Carbohydrate, by difference | 78.9 g |
| Fiber, total dietary | 13.7 g |
| Total Sugars | 32.9 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 18.3 mg |
| Magnesium, Mg | 168 mg |
| Phosphorus, P | 339 mg |
| Potassium, K | 525 mg |
| Sodium, Na | 382 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.40 mg |
| Manganese, Mn | 3.2 mg |
| Selenium, Se | 5.9 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.60 mg |
| Riboflavin | 0.70 mg |
| Niacin | 8.5 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.80 mg |
| Folate, total | 339 ug |
| Folic acid | 320 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 563 ug |
| Choline, total | 27.3 mg |
| Vitamin B-12 | 2.5 ug |
| Vitamin B-12, added | 2.5 ug |
| Vitamin A, RAE | 380 ug |
| Retinol | 380 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1271 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 101 ug |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 68.0 iu |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin D3 (cholecalciferol) | 1.7 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.30 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 15:0 | 0.00 g |
| SFA 16:0 | 0.27 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.34 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.80 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.21 g |
| Isoleucine | 0.21 g |
| Leucine | 0.41 g |
| Lysine | 0.16 g |
| Methionine | 0.08 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.30 g |
| Tyrosine | 0.08 g |
| Valine | 0.29 g |
| Arginine | 0.35 g |
| Histidine | 0.15 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.30 g |
| Proline | 0.56 g |
| Serine | 0.30 g |
FAQ
Is Raisin Bran a healthy cereal?
It is a good source of fiber and whole grains, which are beneficial for digestion and heart health. However, its high sugar content (over 30g per 100g) means it should be consumed in moderation, especially by those monitoring sugar intake.
How does Raisin Bran compare to other bran cereals?
Compared to plain bran flakes, Raisin Bran has significantly more sugar due to the added raisins and sweeteners. However, it often has a similar or slightly higher fiber content and is generally more palatable for those who prefer a sweeter taste.
Can I eat Raisin Bran on a low-sugar diet?
It is not ideal for a strict low-sugar diet due to its high sugar content. For a lower-sugar alternative, consider unsweetened bran flakes or a cereal with minimal added sugars, and add your own fresh fruit for natural sweetness.
What is the best way to eat Raisin Bran to reduce sugar spikes?
To mitigate blood sugar spikes, eat a smaller portion and pair it with a protein source like eggs, Greek yogurt, or a handful of nuts. The protein and fat will slow down the digestion of the carbohydrates and sugar.
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 3.24 kcal/g · 9% calories from protein · 13.7 g fiber · 32.9 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: 0.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.