Is Kellogg's Raisin Bran a whole grain cereal? The truth about what's in your bowl

November 19, 2025 •

4 min read

According to the product packaging, Kellogg's Raisin Bran provides a significant amount of whole grain per serving, with one variety boasting up to 28g. But is Kellogg's Raisin Bran a whole grain cereal that lives up to its healthy image, or does the added sugar tell a different story?

Quick Summary

Kellogg's Raisin Bran contains whole grain wheat and dietary fiber but is also high in added sugar, making it less ideal for a daily, low-sugar breakfast.

Key Points

Whole Grain Content: Kellogg's Raisin Bran contains a significant amount of whole grain wheat, which is often the first ingredient listed on the label.
High Added Sugar: Despite its whole grain and fiber, the cereal is high in added sugar, with some versions containing more than typically perceived 'sugary' cereals.
Balanced Nutrient Profile: The cereal is fortified with several essential vitamins and minerals, adding to its nutritional value alongside its fiber content.
Moderation is Key: Due to the high sugar content, many health experts advise consuming Raisin Bran in moderation rather than as a daily breakfast staple.
Check the Label: Consumers should carefully examine the nutrition label for both the whole grain amount and the added sugar content to make an informed decision.
Better Alternatives Exist: For a truly healthy whole grain breakfast, opting for plain, low-sugar cereals and adding natural sweeteners and fruits is often recommended.

Understanding Whole Grains

For a food to be considered whole grain, it must contain all three parts of the grain kernel: the bran, the germ, and the endosperm. This complete composition ensures the product retains the fiber, vitamins, minerals, and antioxidants naturally found in the grain. Many breakfast cereals are made with refined grains, which have had the bran and germ removed, stripping away much of the nutritional value.

What the Label Says: The Promise of Whole Grain

Kellogg's Raisin Bran does contain whole grain wheat, and it is listed as the first ingredient on the box for many varieties. This placement is significant because ingredients are listed in descending order by weight, indicating that whole grain wheat is the most abundant component. Some versions, such as the large-size box, state they contain 28g of whole grain per serving, while others claim 16g.

Key Ingredients in Kellogg's Raisin Bran

The ingredient list for Kellogg's Raisin Bran typically includes:

Whole grain wheat
Raisins
Wheat bran
Sugar
Brown sugar syrup
Malt flavor
Salt
Assorted vitamins and minerals for fortification

The presence of "Whole Grain Wheat" confirms that the cereal does indeed contain whole grains, but the rest of the list reveals a crucial detail about its overall health profile.

The Problem with Added Sugar

Despite its foundation in whole grain wheat, Kellogg's Raisin Bran is known to have a high amount of added sugar. A single serving can contain a significant portion of the recommended daily limit for added sugar, which can negatively impact overall health. The high sugar content can counteract the benefits of the whole grain and fiber, which has led some health experts to rate it poorly despite its fiber content.

Raisin Bran's High Sugar Content

A 1-cup serving of Kellogg's Raisin Bran Original can contain up to 17-18g of total sugar.
Much of this is added sugar, included to sweeten the flakes and to coat the raisins.
For perspective, a single serving can contain more sugar than some cereals with a reputation for being excessively sugary.

Raisin Bran vs. Other Whole Grain Cereals: A Comparison

To understand Raisin Bran's place in the cereal aisle, it helps to compare its nutritional profile with other whole grain options. The table below compares the nutritional information for a standard serving of Kellogg's Raisin Bran to other whole grain cereals, highlighting key differences in whole grain, fiber, and sugar content.


Cereal	Serving Size	Whole Grain (per serving)	Dietary Fiber (per serving)	Added Sugar (per serving)	Notes
Kellogg's Raisin Bran	1 Cup	28g	7g	9g+	Contains whole grain, but also high in added sugar.
Post Shredded Wheat	1 Cup	47g	6g	0g	An excellent source of whole grain and fiber with no added sugar.
Oats (Rolled)	1/2 Cup Dry	~28g	4g	0g	Pure whole grain, high in fiber, with no added sugar.
Nature's Path Flax Plus Raisin Bran	1 Cup	Check Label	High	Lower than Kellogg's	Contains whole wheat, oat bran, and flax seeds, often with less added sugar.

The Overall Nutritional Verdict

While Kellogg's Raisin Bran is a source of whole grains and fiber, its significant added sugar content prevents it from being a truly healthy daily breakfast choice. The added sugars can counteract the health benefits of the whole grains and fiber, potentially leading to increased risks for issues like obesity and type 2 diabetes over time. It is best viewed as an occasional treat rather than a nutritious everyday staple.

Making a Smarter Cereal Choice

For those seeking a healthier whole grain breakfast, consider alternatives or modifications:

Choose plain whole grain cereals, such as oats or unsweetened shredded wheat, and add your own fresh fruit or a small amount of dried fruit and nuts.
Pay close attention to the ingredient list. The Whole Grains Council recommends checking for the "Whole Grain" stamp on packaging.
Look for cereals with a high fiber-to-sugar ratio. A good rule of thumb is to aim for cereals with at least 3 grams of fiber and less than 6 grams of sugar per serving.

Conclusion: More Than Just 'Whole Grain'

Kellogg's Raisin Bran is factually a whole grain cereal, with whole grain wheat as a primary ingredient. However, the label's focus on whole grains can be misleading for consumers looking for a truly healthy option, as the high level of added sugar is a significant nutritional drawback. The health benefits of the whole grains and fiber are undermined by the added sweeteners, meaning a more discerning approach to cereal selection is necessary for those prioritizing low sugar content. By comparing labels and opting for cereals with minimal added sugar, it is possible to reap the full benefits of a whole grain diet.

Learn more about the health benefits of whole grains from authoritative sources such as the Whole Grains Council.

Frequently Asked Questions

Yes, Kellogg's Raisin Bran is noted for being high in added sugar, with a single serving containing a considerable amount of total sugar, which can include both added and natural sugars.

Due to its high fiber content from the wheat bran and raisins, Raisin Bran can be effective at promoting bowel regularity and relieving constipation. However, better, lower-sugar options for fiber exist.

The amount of whole grain varies by product size and type. Some versions of Kellogg's Raisin Bran contain 28g of whole grain per serving, while others may have less.

No, Raisin Bran is generally not an ideal cereal for people with diabetes due to its high added sugar content, which can cause blood sugar spikes. Lower-sugar, high-fiber cereals are a better choice.

Yes, manufacturers often coat the raisins in sugar to enhance their sweetness and texture. This contributes to the cereal's high added sugar content.

Look for cereals with whole grains listed as the first ingredient and with minimal or no added sugar. Check the nutrition label for a high fiber-to-sugar ratio and consider brands like plain shredded wheat or oats.

While the primary ingredient is whole grain wheat, some variations or brands might use refined grain components. It is best to check the specific ingredient list on the box, but Kellogg's Raisin Bran Original prioritizes whole grain wheat.