Raisin bran calories come to 191 for 1 cup (59 g) and 324 per 100 g, measured dry without milk. The figure worth noticing is sugar: 19.4 g in that cup, sitting right next to a solid 8.1 g of fiber. Portion size moves the total faster than most people expect.
191kcal
1 cup · 59 g, ready-to-eat, without milk
8%protein
4.5 gProtein
47 gCarbs
0.9 gFat
How to burn off 191 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready-to-eat, without milk · per 59 g
Calories
191 kcal
Protein
4.5 g
Carbohydrate
47 g
Fat
0.9 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
225 mg
Potassium
310 mg
Iron
10.8 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Raisin bran: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (59 g)
191
4.5 g
46.6 g
0.9 g
225 mg
10%
100 g
324
7.6 g
78.9 g
1.6 g
382 mg
16%
1 oz portion (28 g)
91
2.1 g
22.1 g
0.4 g
107 mg
5%
3 × 1 cup (59 g)
573
13.5 g
676 mg
5 × 1 cup (59 g)
956
22.4 g
1,127 mg
A bowl is rarely just 191 calories
The label serving is 1 cup (59 g), worth 191 calories, 4.5 g of protein and 225 mg of sodium. That is about 10% of a daily calorie budget, which sounds modest. The catch is that few people pour exactly one level cup into a cereal bowl.
Two cups (118 g) bring you to 382 calories and 451 mg of sodium. A generous three-cup bowl (177 g) lands at 573 calories, closer to a full meal than a light breakfast. Refill twice over a weekend morning and five cups (295 g) add up to 956 calories and 1,127 mg of sodium before any milk goes in.
The smallest listed portion, 1 oz (28 g), is 91 calories. That works as a topping for yogurt or a snack handful. If you track intake, weigh the bowl once or twice to learn what your usual pour really is, because flakes and raisins settle and a cup by eye drifts upward quickly.
Carbs supply 88% of the calories
Raisin bran is a carbohydrate food, plain and simple. Carbs account for 88% of its calories, protein for 8% and fat for just 4%. Per 100 g that works out to 78.9 g of carbs, 7.6 g of protein and only 1.6 g of fat, with 0.3 g saturated and 0 mg cholesterol.
Protein is present but thin. One cup gives 4.5 g, about 9% of the 50 g daily value, so the cereal on its own will not carry a breakfast's protein load. Two cups double that to 9 g, which still trails what many people want from a morning meal.
The low fat count is the reason raisin bran stays at 324 calories per 100 g while many baked raisin foods run higher. Nearly all the energy comes from grain and fruit sugar, which also explains why a dry bowl digests fast and why what you add to it matters more than with a richer food.
Sugar and fiber both run high
This cereal sits at two extremes at once. Per 100 g it carries 32.9 g of sugars and 13.7 g of fiber. In a 1 cup (59 g) serving that is 19.4 g of sugar and 8.1 g of fiber, a large share of the 28 g fiber daily value for a single bowl.
The fiber is the strong point. Even the 1 oz (28 g) portion delivers 3.8 g, alongside 9.2 g of sugars. If you watch added sugar, the sugar row is the one to keep an eye on, and the portion swing from one cup to three triples it along with everything else.
Sodium is moderate rather than alarming. One cup has 225 mg, or 10% of the 2300 mg daily value, and 100 g has 382 mg, or 17%. Potassium is a quiet plus at 525 mg per 100 g. If you watch sodium, the cup is fine; the three-cup bowl at 676 mg is where it starts to count.
What you pour on top decides the meal
Every number on this page is for dry cereal, ready-to-eat and without milk. Milk, yogurt, fruit or nuts all add their own calories, so log them separately rather than assuming the 191 covers the bowl.
Because raisin bran is 88% carbs and light on protein, pairing it with a protein source makes the meal more balanced: milk, Greek yogurt or eggs on the side. A smaller 1 oz pour over yogurt keeps the fiber benefit while holding the cereal itself to 91 calories.
Brand versions such as Kellogg's Raisin Bran, Kellogg's Raisin Bran Crunch and Malt-O-Meal Raisin Bran differ in recipe, so check the box for the exact figures. To skip the measuring cup, BodyPal can log your bowl from a photo.
How does raisin bran compare?
Here is how raisin bran stacks up against other raisin foods, per 100 g and per usual serving.
Verdict: For the fewest calories per 100 g, the cinnamon raisin bagel at 274 edges out raisin bran at 324. For a low-fat pick, raisin bran at 1.6 g fat per 100 g clearly beats the oatmeal raisin cookie at 15.8 g and chocolate raisins at 14.8 g, which also run 441 and 390 calories.
Most popular raisin bran brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Kellogg's Raisin Bran1 cup · 59 g318 kcal
2Kellogg's Raisin Bran Crunch1 cup · 53 g354 kcal
3One Degree Organic Foods Veganic Sprouted Red Fife Raisin Bran2/3 cup · 30 g333 kcal
4Malt-O-Meal Raisin Bran1 cup · 59 g339 kcal
5Malt-O-Meal Raisin Bran Clusters1 cup · 53 g358 kcal
6Meijer Raisin Bran1.25 cups · 61 g311 kcal
All of these are dry cereal, the same state as the main number, so the gaps come from the recipe: the crunch and cluster versions reach 358 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Raisin bran FAQs
How many calories are in a cup of raisin bran?
A 1 cup serving (59 g) of raisin bran is 191 calories without milk. Per 100 g the cereal has 324 calories.
Is raisin bran good for weight loss?
A 59 g cup is 191 calories and carries 8.1 g of fiber, but also 19.4 g of sugars from the raisins and the coating.
Raisin Bran or Raisin Bran Crunch: which has fewer calories?
Kellogg's Raisin Bran is 318 calories per 100 g on the label, while Raisin Bran Crunch is 354 per 100 g.
How much protein and fiber does raisin bran have?
A 59 g cup has 4.5 g of protein and 8.1 g of fiber. Per 100 g that is 7.6 g of protein and 13.7 g of fiber.
How many calories are in a bowl of raisin bran?
A bowl of raisin bran usually runs 382 to 573 calories, because a typical bowl holds two to three cups (118 to 177 g) of dry cereal. A single level cup is 191 calories, before milk.
What are raisin bran calories per serving?
The standard serving of 1 cup (59 g) has 191 calories, 4.5 g of protein and 8.1 g of fiber. A smaller 1 oz (28 g) portion has 91 calories.
How many calories are in 100 grams of raisin bran?
100 g of raisin bran has 324 calories, with 78.9 g of carbs, 7.6 g of protein, 1.6 g of fat, 13.7 g of fiber and 32.9 g of sugars.
Do raisin bran calories include milk?
No. The 191 calories per cup are for dry cereal without milk. Whatever milk you pour adds its own calories, so log it as a separate item to get the full bowl total.
