Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Raisin Bran Kellogg's Cereal Mega Size: Food Integrity analysis

Updated 2026-10-19 · Raisin Bran

Quick answer

High integrity

Raisin Bran kellogg's cereal mega size received a Food Integrity Score of 84 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 wheat bran, with a short ingredient list that reads more like a kitchen recipe than a factory formula. The added sugar, brown sugar syrup, and malt flavor are the main reasons it lands below the simplest options, so it fits best as an occasional breakfast rather than a daily default. Main considerations include added sugar and brown sugar syrup and malt flavor as a vague flavor system. Simpler options: Choose a cereal with less added sugar or no syrup-based sweeteners; pair with plain oats or fresh fruit to control sweetness.

Food Integrity Score 84/100

What stood out on the label?

  • Lightly processed
  • Low additive load
  • Transparency: High

What to watch?

  • Added sugar and brown sugar syrup
  • Malt flavor as a vague flavor system

Simpler options to consider

  • Choose a cereal with less added sugar or no syrup-based sweeteners
  • Pair with plain oats or fresh fruit to control 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
Raisin Bran Kellogg's Cereal Mega Size
Category
Breakfast & Cereal (source: Cereal)
GTIN / UPC
00038000270840
Serving size
59 g (1 Cup (59g) Cereal)
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

Kellogg's Cereal Mega Size

Raisin Bran

High integrity

Warning Signs

Sugar and brown sugar syrup sit near the top of this cereal, adding refined sweetness to an otherwise simple grain base.

Consider This

Malt flavor is a flavor system, a vague-sounding helper that often signals more formulation than the raisins and bran suggest.

Good Substitutes

Try plain rolled oats with a handful of raisins, cinnamon, and a little milk for a simpler, homemade-style bowl.

Overall Assessment

High integrity

This is a fairly recognizable cereal built on whole grain wheat, raisins, and wheat bran, with a short ingredient list that reads more like a kitchen recipe than a factory formula. The added sugar, brown sugar syrup, and malt flavor are the main reasons it lands below the simplest options, so it fits best as an occasional breakfast rather than a daily default.

Key Highlights

What stood out

  • Added sugar and brown sugar syrup
  • Malt flavor as a vague flavor system

Family Watchlist

Ingredients some users may personally want to know about.

  • Sugar — Refined added sweetener
  • Brown sugar syrup — Added syrup sweetener
  • Contains 2% or less of malt flavor — Vague flavor system

Highest concern ingredients

  • Brown sugar syrup (5/10) — Added syrup sweetener
  • Contains 2% or less of malt flavor (5/10) — Vague flavor system
  • Sugar (4/10) — Refined added sweetener

Better choice tips

  • Choose a cereal with less added sugar or no syrup-based sweeteners.
  • Pair with plain oats or fresh fruit to control sweetness.

Ingredients

Ingredient list

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.

  1. Brown sugar syrupConcern 5/10 — Moderate concernSweetenerWatchlist

    What this is

    Sweetener

    Processing category

    Processed

    Main concern area

    Family Watchlist

    Why it matters

    A second added sweetener form that adds to total sugar load.

    Additional note

    Syrup-based sweetener added beyond plain sugar.

    Family watchlist

    Added syrup sweetener.

  2. Contains 2% or less of malt flavorConcern 5/10 — Moderate concernFlavor systemWatchlist · Additive · Vague label term

    What this is

    Flavor system

    Processing category

    Processed

    Main concern area

    Family Watchlist

    Why it matters

    Flavor systems are vague and often signal formulation beyond the base grains.

    Additional note

    Flavor system with unspecified composition.

    Family watchlist

    Vague flavor system.

  3. SugarConcern 4/10 — Mild concernSweetenerWatchlist

    What this is

    Sweetener

    Processing category

    Natural refined

    Main concern area

    Family Watchlist

    Why it matters

    Refined added sugar, a common watchlist item for many users.

    Additional note

    Refined sweetener added to the cereal.

    Family watchlist

    Refined added sweetener.

  4. Wheat branConcern 1/10 — Very low concernFiber-rich grain

    What this is

    Fiber-rich grain

    Processing category

    Natural refined

    Why it matters

    Mildly refined grain fraction, expected in a bran cereal.

    Additional note

    Milled outer layer of wheat, mildly refined.

View all 7 ingredient assessments
  1. SaltConcern 1/10 — Very low concernSeasoning

    What this is

    Seasoning

    Processing category

    Natural refined

    Why it matters

    Common seasoning with low integrity concern at this level.

    Additional note

    Basic seasoning mineral.

  2. Whole grain wheatConcern 0/10 — No meaningful concernWhole grain

    What this is

    Whole grain

    Processing category

    Whole food

    Why it matters

    Provides the cereal's core whole grain base.

    Additional note

    Whole grain base ingredient.

  3. RaisinsConcern 0/10 — No meaningful concernSimple food

    What this is

    Simple food

    Processing category

    Whole food

    Why it matters

    Recognizable dried fruit with no added processing concern.

    Additional note

    Dried fruit, simple recognizable food.

Food Integrity is an ingredient-based estimate of how close a product appears to a simple, recognizable profile. 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-outs

    Metabolic 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.

    See more for this goal

  • GLP-1 Eating Support

    Watch-outs

    Metabolic 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.)

    See more for this goal

  • Low Sugar Lifestyle

    Watch-outs

    Metabolic 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.

    See more for this goal

  • Appetite & Portion Awareness

    Watch-outs

    Metabolic 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.)

    See more for this goal

  • Low-Carb Lifestyle

    Watch-outs

    Dietary 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.

    See more for this goal

  • Keto-Style Eating

    Watch-outs

    Dietary 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.

    See more for this goal

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.

Personalize this analysis

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 Raisin Bran Kellogg's Cereal Mega Size 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?

Raisin Bran Kellogg's Cereal Mega Size shows about 7.02g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Raisin Bran Kellogg's Cereal Mega Size: 17g 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 per serving (about 7g); Simple ingredient list with few additives.

What prevented a perfect Longevity Score?

Key concerns noted include: Added sugar plus brown sugar syrup in the ingredients; Sugar around 17g per serving; Refined sugar appears alongside raisins.

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.

Other published analyses in Breakfast & Cereal, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. 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.

Sources, citations & safety

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.

Set your goals in KarbCoach

Also available in the app

Download on the App StoreGet it onGoogle Play