Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Post Great Grains Raisin, Date & Pecan is a branded ready-to-eat breakfast cereal produced by Post Consumer Brands, a major American cereal manufacturer with roots dating to 1895. This product is part of the Great Grains line, which highlights whole grain ingredients, real dried fruits like raisins and dates, and wholesome additions such as pecans to enhance both flavor and texture. While the exact date of introduction for this specific variety isn’t publicly highlighted, the Great Grains brand emerged in the 1990s as part of a wave of cereals designed to offer a perceived healthier alternative to traditional sugar-laden options. The inclusion of raisins and dates reflects consumer demand for both natural sweetness and added micronutrients from dried fruits. The cereal is categorized in the Breakfast Cereals group and specifically among ready-to-eat cereals (RTECs) that are intended for consumption with minimal preparation; typically poured into a bowl and paired with milk, plant‑based milk, or yogurt. RTECs like Great Grains combine whole grains such as wheat flakes and rolled oats with dried fruit and nuts. They are formulated to provide energy and essential vitamins and minerals. Varieties within the Great Grains family include Crunchy Pecan, Honey & Almond, and other fruit‑and‑nut blends. Each variation adjusts the balance of whole grains, fruits, and nuts but follows the same basic product philosophy: combining taste with nutrient density. Historically, breakfast cereals have shifted from simple grain flakes to more complex blends with added flavors, fruit inclusions, and fortification with vitamins and minerals. Ready-to-eat cereals have played a major role in dietary patterns in the United States and other Western countries, particularly as an accessible breakfast choice for diverse age groups. Innovations in cereal processing allow these products to deliver fortified micronutrients while maintaining shelf stability and palatability. Raisin, Date & Pecan essentially combines multiple nutritional advantages of grains and dried fruits—providing dietary fiber, carbohydrates for fuel, and trace minerals—while being convenient for busy mornings. The cereal’s dried fruit components originate from grapes (raisins) and dates, which are harvested, dried, and blended into the grain mix. Pecans, sourced from pecan trees native to North America, contribute healthy fats and a distinct crunch. This blend positions the product in a segment of cereals that are slightly more nutrient‑dense than plain refined cereals, though sugar content and processing effects should be recognized. In sum, this cereal reflects both modern consumers’ desire for convenience and a moderate focus on whole foods in breakfast choices.

The nutritional profile of Post Great Grains Raisin, Date & Pecan reveals a mix of macronutrients and micronutrients structured around a 55 g (3/4 cup) serving. At 208 kilocalories, this serving provides a substantial energy boost suitable for breakfast. Carbohydrates are the dominant macronutrient at 40.9 g, and within that, 13.3 g total sugars contribute both intrinsic sugars from raisins and dates and any added sugar from formulation. Dietary fiber clocks in at 5.1 g, which is meaningful for digestive health and satiety, contributing about 18% of the recommended daily value (DV) for adults. Fiber in cereals comes largely from whole grains and dried fruits and supports gastrointestinal motility and blood glucose control. Protein content is modest at 4.3 g, reflecting the plant‑based composition of grains and fruits. While not high, this protein contributes to the daily requirement and pairs well with milk or yogurt for a more complete amino acid profile. Fat content is relatively low at 3.9 g, with saturated fat at 0.44 g and trace trans fats (0.06 g); this aligns with general dietary guidance favoring low saturated fat intake. Fat from pecans and whole grains provides heart‑healthy monounsaturated fatty acids. On the micronutrient side, a serving delivers appreciable amounts of iron (9 mg, about 50% DV), primarily due to fortification. Iron is vital for oxygen transport and energy metabolism. Folate, provided as 100.1 µg, supports cellular function and is especially important for women of childbearing age. B‑vitamins like thiamin, riboflavin, niacin, and vitamin B12 are included at significant levels, which is typical of fortified cereals aimed at preventing nutrient shortfalls. Minerals such as magnesium (47.9 mg), phosphorus (139.2 mg), zinc (1.2 mg), and selenium (16.7 µg) contribute to bone health, immunity, and antioxidant defense. Calories from carbohydrates (≈76%) reflect the role of cereal as a carbohydrate‑rich breakfast choice. Protein provides about 8% of calories while fat provides roughly 16%. The balance of macronutrients encourages pairing with protein‑rich foods (like Greek yogurt, milk, or nuts) to improve overall meal balance. Compared to some other cereals, Great Grains offers more fiber and micronutrient density but also a notable sugar content that should be considered in the context of total daily intake. Chronic high sugar consumption has been linked to metabolic dysregulation when consumed in excess, particularly in the context of ultra‑processed foods (Harvard Health note). Comparatively, whole grain cereals with higher fiber and lower sugar levels may be preferable for certain health goals. However, the inclusion of real fruit bits like raisins and dates adds micronutrients and phytonutrients beyond what refined cereals offer. Each nutrient in this cereal plays a role: iron supports hematologic function, B‑vitamins support energy metabolism, magnesium supports nerve and muscle function, and selenium plays a role in antioxidant enzymes. Users can enhance the nutrient profile further by adding fresh fruit or seeds at eating time.

Ready‑to‑eat cereals like Post Great Grains Raisin, Date & Pecan provide health benefits anchored in whole grain and fiber consumption as part of a balanced diet. A recent systematic review found consistent evidence that ready‑to‑eat cereals, particularly those higher in whole grains and fiber, support improved micronutrient intakes and may help in the prevention of certain non‑communicable diseases such as cardiovascular disease and type 2 diabetes. Higher intake of breakfast cereals was associated with improved diet quality, greater micronutrient density, and reduced risk of overweight and obesity across age groups. (Nutrients systematic review, 2025) Dietary fiber is strongly linked to digestive health and metabolic benefits. Fiber slows glucose absorption, which can help moderate post‑meal blood glucose spikes and improve glycemic control over time. Whole grains and fiber have also been associated with a reduced risk of coronary heart disease due to improvements in cholesterol profiles and lipid metabolism. The soluble and insoluble fiber in cereal, especially from grains and dried fruit, contributes to regular bowel movements and a reduction in cardiovascular risk markers. Additionally, cereals fortified with vitamins and minerals help address common shortfalls, particularly for nutrients like iron and folate, which are commonly underconsumed. The inclusion of raisins and dates adds phytonutrients such as phenolic compounds with antioxidant properties; these compounds help neutralize free radicals and reduce oxidative stress. Research on raisins specifically suggests they may contribute to lower blood pressure and improved blood lipid profiles, likely due to potassium and fiber, and phenolic antioxidants, supporting heart health. Furthermore, raisins may support digestive health and satiety due to their fructooligosaccharides, a prebiotic fiber that benefits gut microbiota. B vitamins such as thiamin, riboflavin, niacin, and vitamin B12 are essential for energy metabolism and neurologic function. Regular consumption of fortified cereals can help meet daily requirements for these nutrients, which is particularly relevant for people with restricted diets. Iron fortification supports healthy redox balance and helps prevent iron‑deficiency anemia. Considering overall dietary patterns, evidence suggests that people who eat breakfast cereals tend to have higher whole grain intake and overall better diet quality than non‑consumers. While cereals like Post Great Grains may contain sugars, the combination of whole grains, fiber, and micronutrient fortification helps ensure that they contribute beneficially to daily nutrient intake when consumed as part of a balanced breakfast. Substituting high‑sugar snacks with nutrient‑dense cereals can also support weight management by improving satiety and decreasing total daily caloric intake when balanced correctly.

While cereals like Great Grains Raisin, Date & Pecan contribute beneficial nutrients, there are potential concerns for certain individuals and consumption patterns. The most notable risk lies in added sugars or total sugars content. Although some of the sugars originate naturally from raisins and dates, about 13.3 g sugars per serving can contribute significantly toward the recommended daily limit, especially for children and individuals managing blood glucose levels. High sugar intake, particularly from processed foods, is associated with increased risk of obesity, insulin resistance, and dental caries when consumed regularly and in excess. Individuals with diabetes or impaired glucose tolerance should monitor portion sizes and consider pairing cereal with protein and healthy fats to blunt glucose spikes. The glycemic response can vary widely based on what the cereal is paired with; adding protein sources like milk or nuts can reduce the glycemic load. Despite cereal’s fiber, the relatively high carbohydrate content still demands moderation for these populations. People with food allergies or intolerances should exercise caution. Great Grains contains wheat and oats, which are not suitable for those with celiac disease or gluten sensitivity unless labeled gluten‑free. Nuts like pecans are common allergens; even trace amounts can trigger severe reactions in sensitive individuals. Cross‑contamination in manufacturing facilities is another consideration for highly sensitive populations. Another potential risk involves relying heavily on fortified cereals as a primary nutrient source. Fortification is designed to prevent deficiencies, but it should not replace a diverse diet rich in whole foods like vegetables, fruits, lean proteins, and legumes. Overreliance can lead to neglect of other food groups important for phytonutrients not present in cereals. Finally, while ready‑to‑eat cereals are convenient, they are considered processed foods. Some research suggests a link between high consumption of ultra‑processed foods and adverse health outcomes such as increased obesity risk and metabolic disorders. Eating cereals as one part of a balanced diet that includes minimally processed foods is advised to mitigate this risk.

Selecting a high‑quality breakfast cereal involves reading both the nutrition facts and ingredient list. For Great Grains Raisin, Date & Pecan, prioritize a version where whole grains (e.g., whole wheat, rolled oats) are listed as first ingredients and where dried fruits like raisins and dates appear early in the list. A short ingredient list with recognizable foods and minimal artificial additives generally indicates a cleaner product. When shopping, look for packaging that is intact with no signs of damage or pests. Eyeing the ‘best by’ date helps ensure maximum freshness. For storage, keep unopened cereal boxes in a cool, dry pantry away from direct heat or sunlight. Once opened, it’s best to reseal the bag tightly and use within 4–6 weeks for optimal taste and texture; many cereals lose crispness over time as they absorb moisture from air. Transferring cereal to an airtight container with a secure lid also helps extend quality and prevent staleness. Refrigeration is not necessary for dry cereals and may introduce moisture that encourages clumping or spoilage. For freezer storage, it is generally unnecessary and not recommended for dry cereals, as freezing can alter texture and quality. Always protect cereal from humidity and odors, as grains can absorb both. When preparing Great Grains, measure servings carefully. A typical bowl often contains more than the standard 3/4 cup serving, which can inadvertently increase calorie and sugar intake. Pairing with milk or yogurt not only improves protein content but also enhances overall nutrient balance. Adding fresh fruit (like berries or banana slices) and nuts or seeds can further boost fiber, antioxidants, and healthy fats while adding variety. Avoid adding sugar or sweetened milk, as this can raise total sugar content substantially. For children and adolescents, serving sizes may be smaller, and offering cereal with fruit and protein helps balance macronutrients. For people managing blood glucose, pairing cereal with a lean protein like Greek yogurt or a handful of nuts can moderate the glycemic response. Monitoring portion size and integrating cereals into a balanced breakfast that includes fruit and protein can help align with health goals.

This cereal can be enjoyed in a variety of ways beyond the classic bowl with milk. Traditional consumption involves pouring about 3/4 cup into a bowl and adding dairy or plant‑based milk. For higher protein content and improved satiety, try adding Greek yogurt instead of or in addition to milk; this also supplies probiotics for gut health and additional calcium. Sprinkling a small handful of chia seeds or flaxseed can enhance omega‑3 fatty acids and fiber, which support heart and digestive health. Another option is mixing the cereal into a homemade yogurt parfait. Layer plain yogurt with fresh fruit (such as berries or sliced banana) and a small portion of cereal on top for crunch. This approach combines complex carbohydrates with protein, vitamin C, and antioxidants. For on‑the‑go breakfasts, combine cereal with nuts, seeds, and dried fruit in a portable container; add milk or yogurt when ready to eat. Smoothie bowls also benefit from a crunchy topping. Blend spinach, banana, and milk or plant‑based milk with protein powder or nut butter, then top with a tablespoon or two of Great Grains for texture. You can also use the cereal as a base for homemade trail mix—pair it with nuts, seeds, and dark chocolate chips for a nutrient‑dense snack. Flavor pairings that complement the raisins and dates include cinnamon, nutmeg, and a drizzle of unsweetened almond butter. When aiming to reduce sugar, pair cereal with low‑sugar fruits and avoid adding sweeteners. Those focused on heart health can combine this cereal with oats or other whole grains to boost soluble fiber intake. Lastly, consider portioning individual servings into airtight containers to help control serving size and preserve freshness.

Source: USDA FoodData Central (FDC ID: 169041)