⏱ 25 min totalDried Fruit and Almond Granola
Per 1 serving · 55 g · 6 ingredients
of a 2,000 cal day
- Protein4.1g7% of calories
- Carbs32g54% of calories
- Fat10g39% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Dried Fruit and Almond Granola (55 g) has 220 calories, with 4.1 g of protein, 32 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (54% of calories). It is high in copper (25% DV) and manganese (32% DV).
High in
20%+ of the daily value
- Copper25%
- Manganese32%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E19%
- Iron16%
- Magnesium11%
- Phosphorus17%
- Selenium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Rolled oats
¹⁄₁₆ cup Coconut meat
¹⁄₁₆ cup, sliced Almonds
⅜ tbsp Canola oil
¹⁄₁₆ package (11 oz) Dried mixed fruit
¹⁄₁₆ cup (not packed) Raisins
Directions
- 1
Preheat oven to 350 degrees F.
- 2
Combine oats, coconut, and almonds in a large baking dish. Drizzle with oil and toss until well blended. Bake in preheated oven for 15-20 minutes, tossing every 5 minutes, until lightly toasted.
- 3
Allow mixture to cool slightly before mixing in dried fruit and raisins.
- 4
Store in airtight container and serve with soy milk, fresh fruit, and/or fruit juice.
Vitamins & minerals
Amounts for 1 serving (55 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 9 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 31 mg | 3% |
| Iron | 1 mg | 16% |
| Potassium | 284 mg | 6% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 118 mg | 17% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 32% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 0.1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 220 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Dried Fruit and Almond Granola?
One serving of Dried Fruit and Almond Granola (1 serving) has 220 calories, which works out to 403 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Dried Fruit and Almond Granola high in protein?
Not especially. It has 4.1 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Dried Fruit and Almond Granola keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Dried Fruit and Almond Granola?
18 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Dried Fruit and Almond Granola?
7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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