Healthy Food Guide by KarbCoach
Kellogg's Raisin Bran Cereal: Food Integrity analysis
Quick answer
High integrity
Kellogg's raisin bran cereal received a Food Integrity Score of 78 out of 100 (high integrity). This reflects lightly processed and low additive load. This is a fairly recognizable cereal built on whole grain wheat, raisins, and bran, so it reads more like a simple recipe than a formula. The sugar and brown sugar syrup are the main drivers of concern, along with the vague malt flavor. It is reasonable to eat occasionally or as part of a balanced breakfast, while plainer whole-grain options may suit more frequent use. Main considerations include sugar and brown sugar syrup add refined sweetness, malt flavor is a vague flavor input, and bran and grain components are refined fractions. Simpler options: Choose a cereal with less added sugar or no syrup-based sweeteners; pair plain whole-grain cereal with fresh fruit for natural sweetness.
Food Integrity Score 78/100
What stood out on the label?
- Lightly processed
- Low additive load
- Transparency: High
What to watch?
- Sugar and brown sugar syrup add refined sweetness
- Malt flavor is a vague flavor input
- Bran and grain components are refined fractions
Simpler options to consider
- Choose a cereal with less added sugar or no syrup-based sweeteners
- Pair plain whole-grain cereal with fresh fruit for natural sweetness
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Kellogg's Raisin Bran Cereal
- Brand
- Kellogg's
- Category
- Breakfast & Cereal (source: Processed Cereal Products)
- GTIN / UPC
00038000596636- Serving size
- 59 g (1 Cup)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Raisin Bran Cereal
Kellogg's
High integrity
Warning Signs
Brown sugar syrup and sugar sit high on the list, adding refined sweetness to an otherwise grain-forward cereal.
Consider This
Malt flavor is a vague flavor input, and the list has several refined components typical of mass-produced cereal.
Good Substitutes
Plain rolled oats with a handful of raisins and a sprinkle of cinnamon gives you the same fruit-and-bran idea with fewer add-ons.
Overall Assessment
High integrityThis is a fairly recognizable cereal built on whole grain wheat, raisins, and bran, so it reads more like a simple recipe than a formula. The sugar and brown sugar syrup are the main drivers of concern, along with the vague malt flavor. It is reasonable to eat occasionally or as part of a balanced breakfast, while plainer whole-grain options may suit more frequent use.
Key Highlights
What stood out
- Sugar and brown sugar syrup add refined sweetness
- Malt flavor is a vague flavor input
- Bran and grain components are refined fractions
Family Watchlist
Ingredients some users may personally want to know about.
- Sugar — Refined added sweetener
- Brown sugar syrup — Refined syrup sweetener
- Malt flavor — Vague flavor system
Highest concern ingredients
- Malt flavor (6/10) — Vague flavor input
- Brown sugar syrup (5/10) — Refined syrup sweetener
- Sugar (4/10) — Refined added sweetener
Better choice tips
- Choose a cereal with less added sugar or no syrup-based sweeteners.
- Pair plain whole-grain cereal with fresh fruit for natural sweetness.
Ingredients
Ingredient list
Ingredients: Whole grain wheat, raisins, wheat bran, sugar, brown sugar syrup.Contains 2% or less of malt flavor, salt.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Malt flavorConcern 6/10 — Moderate concernVague ingredientWatchlist · Additive · Vague label term
What this is
Vague ingredient
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Flavor systems are broad and not specifically identified on the label.
Additional note
Vague flavor input, listed at 2% or less.
Family watchlist
Vague flavor system.
Brown sugar syrupConcern 5/10 — Moderate concernSweetenerWatchlist
What this is
Sweetener
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Syrup sweeteners add concentrated sugar beyond the grain base.
Additional note
Syrup-based sweetener adds refined sugar.
Family watchlist
Refined syrup sweetener.
SugarConcern 4/10 — Mild concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Refined sugar adds sweetness many users may want to track.
Additional note
Refined sweetener added for taste.
Family watchlist
Refined added sweetener.
Wheat branConcern 2/10 — Very low concernSimple food
What this is
Simple food
Processing category
Natural refined
Main concern area
Processing
Why it matters
Separated bran is a mild refined fraction of wheat.
Additional note
Separated bran fraction from wheat.
View all 7 ingredient assessments
RaisinsConcern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Dried fruit is category-normal processing.
Additional note
Dried fruit, expected preparation.
SaltConcern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Natural refined
Why it matters
Common seasoning used in cereal formulas.
Additional note
Basic seasoning.
Whole grain wheatConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Provides the core grain base with minimal processing.
Additional note
Recognizable whole grain base.
This Food Integrity score estimates how simple and recognizable an ingredient profile appears. It is not a medical safety rating. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
Watch-outsMetabolic Health
For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
GLP-1 Eating Support
Watch-outsMetabolic Health
For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "brown sugar". See ingredients for details.)
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
Appetite & Portion Awareness
Watch-outsMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "brown sugar". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "sugar", "syrup". See ingredients for details.)
This product has 1 additional signal for this goal.
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "sugar", "syrup". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat", "malt". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar)
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar)
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "wheat". See ingredients for details.)
This product has 1 additional signal for this goal.
Heart-Healthy Eating
NeutralMetabolic Health
For someone prioritizing Heart-Healthy Eating, the Food Integrity data do not show a strong matching signal for this product.
Athletic Fueling
NeutralAthletic Performance
For someone prioritizing Athletic Fueling, the Food Integrity data do not show a strong matching signal for this product.
Workout Recovery
NeutralAthletic Performance
For someone prioritizing Workout Recovery, the Food Integrity data do not show a strong matching signal for this product.
Strength & Protein Focus
NeutralAthletic Performance
For someone prioritizing Strength & Protein Focus, the Food Integrity data do not show a strong matching signal for this product.
Vegetarian
NeutralDietary Patterns
For someone prioritizing Vegetarian, the Food Integrity data do not show a strong matching signal for this product.
Vegan
NeutralDietary Patterns
For someone prioritizing Vegan, the Food Integrity data do not show a strong matching signal for this product.
Plant-Based
NeutralDietary Patterns
For someone prioritizing Plant-Based, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the Food Integrity data do not show a strong matching signal for this product.
Healthy Fat Focus
NeutralDietary Patterns
For someone prioritizing Healthy Fat Focus, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Kellogg's Raisin Bran Cereal highly processed?
Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
Kellogg's Raisin Bran Cereal shows about 7.26g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Kellogg's Raisin Bran Cereal: 16.87g total sugar per serving; sweetener signals include Sugar, Brown sugar syrup. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole grain wheat is the first ingredient; Good fiber from wheat bran and raisins; Simple ingredient list with few additives.
What prevented a perfect Longevity Score?
Key concerns noted include: Added sugar and brown sugar syrup in the ingredients; Sugar is about 17g per serving; Low protein for a breakfast cereal.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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