Food guide

Raisin Bran

Raisin Bran is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Raisin Bran, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of raisin bran for fair comparison. Typical serving: 30 g — 97 kcal per 30 g serving.

Nutrition information for Raisin Bran
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	323 kcal	97 kcal	100 kcal
Protein	7.7 g	2.3 g	2.4 g
Carbohydrate	79 g	23.7 g	24.4 g
Fat	1.7 g	0.5 g	0.5 g
Fibre	13.7 g	4.1 g	4.2 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of raisin bran, with a typical serving and FDA Daily Value for adults.

Micronutrients for Raisin Bran
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	380 µg	114 µg	42%
Vitamin C	0.9 mg	0.27 mg	1%
Vitamin D	1.7 µg	0.51 µg	9%
Vitamin E	0.54 mg	0.16 mg	4%
Vitamin K	1.9 µg	0.57 µg	2%
Thiamin	0.6 mg	0.18 mg	50%
Riboflavin	0.7 mg	0.21 mg	54%
Niacin	8.5 mg	2.6 mg	53%
Vitamin B6	0.8 mg	0.24 mg	47%
Folate	563 µg	169 µg	141%
Vitamin B12	2.5 µg	0.75 µg	104%
Pantothenic acid	0.21 mg	0.063 mg	4%
Choline	27.3 mg	8.2 mg	5%
Minerals
Calcium	44 mg	13.2 mg	3%
Iron	18.3 mg	5.5 mg	102%
Magnesium	168 mg	50.4 mg	40%
Phosphorus	339 mg	102 mg	27%
Potassium	525 mg	158 mg	11%
Sodium	382 mg	115 mg	17%
Zinc	3.8 mg	1.1 mg	35%
Selenium	5.9 µg	1.8 µg	11%
Copper	0.4 mg	0.12 mg	44%
Manganese	3.2 mg	0.96 mg	139%

Source: USDA FoodData Central — Cereals ready-to-eat, POST Raisin Bran Cereal

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat raisin bran?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Raisin Bran is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.