How many calories in a bowl of Raisin Bran Crunch?

Raisin Bran Crunch is a popular breakfast cereal made by Kellogg’s. It contains whole grain wheat, raisins, and crunchy bran flakes. Many people enjoy Raisin Bran Crunch for its taste and fiber content. However, some people wonder about the calorie content of a bowl of this cereal. Here is a quick overview of how many calories are in a bowl of Raisin Bran Crunch.

Serving Size

The first thing to look at when determining the calorie content of any food is the serving size. Here are the key stats for Raisin Bran Crunch:

  • 1 cup (59g) is considered one serving
  • Each box contains about 14 servings

So the calorie count will depend on if you eat a full 1 cup serving or a different portion size. All nutrition info is based on the standard 1 cup serving size.

Calories per Serving

According to the nutrition label on the Raisin Bran Crunch box, here is the calorie content:

  • Total calories per 1 cup serving: 190
  • Calories from fat: 15

So in a standard one cup serving of Raisin Bran Crunch, there are 190 total calories, with 15 of those calories coming from fat.

Cereal Nutrition Facts

Here is a more detailed overview of the nutrition facts for a 1 cup serving of Raisin Bran Crunch:

Nutrient Amount
Calories 190
Fat 1.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 190mg
Potassium 250mg
Total Carbohydrates 43g
Dietary Fiber 5g
Sugars 12g
Added Sugars 12g
Protein 4g

As you can see, a 1 cup serving contains 190 calories, with 43g of carbohydrates and 5g of fiber. It also contains 12g of sugar.

Calorie Range

The number of calories in a bowl of Raisin Bran Crunch can range depending on the serving size. Here is an overview:

  • 1/2 cup: 95 calories
  • 3/4 cup: 143 calories
  • 1 cup: 190 calories
  • 1 1/2 cups: 285 calories
  • 2 cups: 380 calories

As a general guideline, you can estimate about 95 calories per 1/2 cup of Raisin Bran Crunch. So a small bowl may have around 95-190 calories, while a large bowl may have 285-380 calories depending on the portion size.

Calories with Milk

Most people pour milk over Raisin Bran Crunch when eating it. This adds additional calories to the bowl. Here are the approximate calories when using 1 cup of skim milk or whole milk:

Serving Size Calories with Skim Milk Calories with Whole Milk
1/2 cup cereal 125 145
1 cup cereal 250 270
1 1/2 cups cereal 375 395
2 cups cereal 500 520

Skim milk adds about 30 calories per 1/2 cup, while whole milk adds around 50 calories per 1/2 cup. So opting for skim over whole milk can help reduce the total calories in a bowl of cereal.

Tips for Lower Calorie Options

Here are some tips if you are looking for ways to enjoy Raisin Bran Crunch as part of a low calorie meal:

  • Stick to a single serving size of 3/4 – 1 cup cereal
  • Use skim or low fat (1%) milk rather than whole milk
  • Add fresh fruit like berries instead of extra sugar
  • Sweeten with a zero calorie sweetener if desired
  • Combine with Greek yogurt or cottage cheese for more protein

With some simple tweaks, you can keep the calories of your Raisin Bran Crunch breakfast within a healthy range while still enjoying the taste you love.

Other Popular Cereals for Comparison

To put the calorie count of Raisin Bran Crunch in context, here is how it compares to the calorie content in some other popular cereals:

Cereal (1 cup serving) Calories
Corn Flakes 100
Rice Krispies 120
Raisin Bran Crunch 190
Frosted Flakes 110
Cocoa Puffs 120
Fruit Loops 130
Honey Nut Cheerios 100

Raisin Bran Crunch is moderately high in calories compared to many popular ready to eat cereals. But overall it can be a healthier option when portion sizes are controlled.

Nutritional Pros and Cons

Here is a quick overview of some of the key nutritional pros and cons of Raisin Bran Crunch cereal:


  • Good source of fiber – 5g per serving
  • Contains whole grains
  • Low in fat and has no cholesterol
  • Provides vitamins and minerals like iron and B vitamins
  • Contains raisins which add antioxidants


  • Moderately high in calories for a cereal
  • Has 12g of added sugar per serving
  • Not as protein rich as some other breakfast options
  • Contains bran flakes which may cause bloating or GI issues for some people

Overall, Raisin Bran Crunch can be incorporated into a balanced diet, but portion control and pairing it with a protein source is important.

Healthiest Ways to Enjoy Raisin Bran Crunch

Here are some healthy ways you can enjoy Raisin Bran Crunch as part of your breakfast routine:

  • Combine with Greek yogurt or cottage cheese for protein
  • Pair with berries or sliced banana for extra fiber
  • Add nuts or chia/flax seeds for healthy fats
  • Mix with unsweetened almond milk instead of dairy milk
  • Combine with whey protein powder for an extra protein boost
  • Top with natural peanut butter for a flavor boost
  • Stir in raw oats or granola for extra whole grains

With some simple additions and swaps, Raisin Bran Crunch can be a nutritious option as part of a balanced breakfast or snack.


In summary, a standard 1 cup serving of Raisin Bran Crunch cereal contains about 190 calories. The calorie count can range from 95 for a small 1/2 cup serving to over 350 calories for a very large 2 cup serving. Adding milk also increases the calories by around 30-50 calories per 1/2 cup depending on if you use skim milk or whole milk. While Raisin Bran Crunch is relatively high in calories compared to some other cereals, its fiber, whole grain, and nutrient content still make it a good option in moderation as part of an overall healthy diet. Controlling portion sizes and pairing it with foods like yogurt, fruit, and nuts can help keep the calorie count reasonable while maximizing the nutritional benefits.

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