Kellogg's Raisin Bran Cereal: Labelgrade B (77/100)
B 77 / 100 — Very low saturated fat and substantial fiber.
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Kellogg’s Raisin Bran Cereal delivers 2.76g of protein and 114 calories per 1 Container (USDA FDC 2682480). Per 100g that’s 7.9g of protein; per oz, 2.2g. The Labelgrade is B (77 / 100): Very low saturated fat and substantial fiber.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C | 62 / 100 | 7.9g per 100g — below the high-protein bar; not the right product for protein hunting |
| Ingredient quality | B | 75 / 100 | 6 ingredients, recognizable, no significant additive flags |
| Saturated fat load | A+ | 98 / 100 | 0.14g per serving (0.4g per 100g) — very low |
| Sodium load | C | 64 / 100 | 119mg per serving (96mg per oz) — meaningful per 100g |
| Sugar load | B | 79 / 100 | 10g sugar (5.25g added) — moderate |
| Fiber | A+ | 100 / 100 | 4.3g per serving — excellent, particularly in this category |
| Overall | B | 77 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
The grade tells the real story of this cereal in two numbers: a perfect fiber score and a B on sugar. Most boxed cereal is dessert-adjacent, and the grade tracks added sugar against whole-grain fiber — Raisin Bran is one of the few that actually has the fiber to put on the other side of the scale. It out-grades the sugar-first kids’ cereals for exactly that reason. The ceiling is structural: it’s a grain cereal, so protein density stays low, and the raisins that supply the fiber and chew also supply sugar.
The bran-and-raisin trade-off
The two named ingredients pull in opposite directions, and understanding that is the whole point of this cereal. Wheat bran is the outer layer of the wheat kernel and one of the most fiber-dense foods in any grocery store — it’s why this cereal posts 4.3g of fiber per serving when a cornflake posts almost none. Fiber is the dimension that boxed cereal almost always fails, and it’s the single reason Raisin Bran sits at a B.
The raisins are the complication. They add real things — more fiber, potassium (167mg here), a bit of iron, and the chewy contrast that makes the cereal pleasant — but a raisin is a dried grape, which means it’s mostly concentrated sugar. So of the 10g of total sugar in a serving, only about half (5.25g) is “added” in the FDA sense; the rest rides in on the fruit. The practical read: this is a genuinely high-fiber cereal that happens to be moderately sweet, and the sweetness is at least attached to fruit and bran rather than a bare sugar coating. That’s a better deal than most of the aisle, but it’s still 10g of sugar, and anyone counting should know the raisins are the reason.
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Kellogg’s Raisin Bran Cereal (this product) | 2.76g | 7.9g | 2.2g | 114 |
| General Mills Rice Chex Cereal | 3g | 7.5g | 2.1g | 150 |
| General Mills Honey Nut Cheerios Cereal | 2g | 7.1g | 2g | 110 |
| Post Honey Roasted Bunches Of Oats Cereal, Honey Roasted | 4g | 7g | 2g | 220 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
What the serving size hides — and what milk adds
Two things make the on-paper numbers easy to misread. First, the serving the USDA recorded is “1 Container” at 35g — a single-serve cup, the kind sold in variety packs and hotel breakfasts, not the ¾-cup (~59g) pour most people shake out of a family box. A standard bowl is closer to 1.7× everything on this page: roughly 7g of fiber but also ~17g of sugar. The grade doesn’t change — it’s calculated per 100g — but the absolute numbers you eat depend entirely on the pour.
Second, none of this counts the milk. Dry, a serving brings 2.76g of protein, which is modest. Half a cup of dairy milk adds about 4g of protein and ~100mg of calcium, nearly doubling the protein and turning a fiber-forward bowl into a more balanced breakfast — at the cost of ~60 calories and a few grams of natural milk sugar. If you eat Raisin Bran specifically for the fiber, that’s the bran doing the work; the milk is what makes it a meal rather than a snack.
Scope
This page covers Kellogg’s Raisin Bran Cereal (202.5 LBR), UPC 30038000008963, as represented in USDA Branded Foods FDC 2682480. Kellogg’s sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
INGREDIENTS: WHOLE GRAIN WHEAT, RAISINS, WHEAT BRAN, SUGAR, BROWN SUGAR SYRUP. CONTAINS 2% OR LESS Of malt flavor, salt.
Where to buy
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Quick Facts
Per serving · 1 Container
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 Container) |
|---|---|
| Calories | 114 |
| Protein | 2.76g |
| Total Fat | 0.665g |
| Saturated Fat | 0.14g |
| Trans Fat | 0g |
| Total Carbohydrates | 27.9g |
| Dietary Fiber | 4.3g |
| Total Sugars | 10g |
| Added Sugars | 5.25g |
| Sodium | 119mg |
| Cholesterol | 0mg |
| Calcium | 13mg |
| Iron | 1.08mg |
| Potassium | 167mg |
Scope: This page applies specifically to Raisin Bran Cereal (202.5 LBR) · UPC 30038000008963. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
contains a gluten-bearing ingredient
Frequently Asked Questions
Is Kellogg's Raisin Bran a healthy cereal?
It's one of the better grocery-aisle cereals, and the reason is fiber: 4.3g per serving (about 15% of the 28g Daily Value) from the wheat bran, which is well above most boxed cereals. The honest catch is sugar — 10g total, because raisins are dried grapes and carry their own concentrated sugar on top of the 5.25g that's added. So it's a high-fiber cereal that is also moderately sweet, not a low-sugar one. As whole-grain breakfasts go it earns its B; just don't mistake 'raisins' for 'no sugar.'
Why does Raisin Bran score a B (77/100)?
Fiber carries it. The wheat bran delivers 4.3g per serving, which scores a perfect A+ and is rare in this category — that single dimension is what lifts it above the sugar-first kids' cereals. Saturated fat is negligible (A+) too. What holds it back from a higher grade is everything raisins bring: 10g of sugar (a B) and a protein density of only 7.9g per 100g (a C). Net result, a solid B for a cereal that is genuinely fiber-rich but not low-sugar.
Are the raisins the reason there's so much sugar?
Largely, yes. Of the 10g of total sugar, 5.25g is added (sugar and brown sugar syrup in the coating); the rest is the natural fruit sugar in the raisins, which are simply concentrated grapes. That's the central trade-off of this cereal: the raisins add real fiber, potassium, and chew, but they're also dense little packets of sugar. It's a more honest sweetness than a frosted flake — it comes with fruit and bran rather than just a sugar shell — but it still lands at 10g.
What's the serving size, and does it include milk?
The macros here are for dry cereal only — milk is not included. Note the serving the USDA logged is '1 Container' at 35g, which is a single-serve cup, not a standard ¾-cup (~59g) bowl from a big box; a full bowl would run roughly 1.7× these numbers. Adding ½ cup of dairy milk contributes about 4g of protein and 100mg of calcium, but also ~60 calories and natural milk sugar, so the bowl is more protein-balanced than the dry numbers suggest.
Is there a better-graded cereal to pick instead?
If you want a higher grade in the same aisle, [General Mills Rice Chex](/chex-rice-cereal-1-4-onz) is lower in sugar, and the engineered high-fiber bowls (Kashi GO, Catalina Crunch) beat it on both protein and fiber. But within the conventional fiber-cereal lane, Raisin Bran is already near the top — its 4.3g of fiber is the best of the everyday boxed cereals we've graded. The real upgrade is unsweetened bran flakes or plain oatmeal, where you keep the fiber and drop most of the sugar.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2682480. We re-verify top-traffic pages monthly and update within 7 days when a manufacturer reformulates.