Granola nutrition facts
Per 1 cup ยท 122 g
of a 2,000 cal day
- Protein18g12% of calories
- Carbs65g44% of calories
- Fat29g44% of calories
- โ Low sodium
- โ Cholesterol free
At a glance
One serving of Granola (1 cup, 122 g) has 597 calories, with 18 g of protein, 65 g of carbohydrates and 29 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (36% DV), dietary fiber (39% DV) and Vitamin E (90% DV). Keep an eye on saturated fat, which provides 25% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber39%
- Vitamin E90%
- Thiamine75%
- Riboflavin (B2)27%
- Vitamin B628%
Good source of
10โ19% of the daily value
- Niacin16%
- Choline11%
- Calcium10%
- Potassium14%
Watch
20%+ of the daily value
- Saturated fat25%
Vitamins & minerals
Amounts for 1 cup (122 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 ฮผg | 0% |
| Vitamin C | 1 mg | 2% |
| Vitamin D | 0 ฮผg | 0% |
| Vitamin E | 14 mg | 90% |
| Vitamin K | 11 ฮผg | 9% |
| Thiamine | 1 mg | 75% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 100 ฮผg | 25% |
| Vitamin B12 | 0 ฮผg | 0% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 95 mg | 10% |
| Iron | 5 mg | 65% |
| Potassium | 659 mg | 14% |
| Magnesium | 214 mg | 51% |
| Phosphorus | 556 mg | 79% |
| Zinc | 5 mg | 45% |
| Copper | 1 mg | 86% |
| Manganese | 5 mg | 215% |
| Selenium | 34 ฮผg | 62% |
Full breakdown ยท 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | โ |
| Alpha carotene | 0 ฮผg | โ |
| Arginine | 2 g | โ |
| Aspartic acid | 2 g | โ |
| Beta carotene | 13 ฮผg | โ |
| Caffeine | 0 mg | โ |
| Cystine | 0.4 g | โ |
| Docosahexaenoic Acid (DHA) | 0 g | โ |
| Docosapentaenoic Acid (DPA) | 0 g | โ |
| Eicosapentaenoic Acid (EPA) | 0 g | โ |
| Glutamic acid | 4 g | โ |
| Glycine | 1 g | โ |
| Histidine | 0.5 g | โ |
| Hydroxyproline | 0 g | โ |
| Isoleucine | 1 g | โ |
| Leucine | 1 g | โ |
| Lycopene | 0 ฮผg | โ |
| Lysine | 1 g | โ |
| Methionine | 0.3 g | โ |
| Monounsaturated fats | 12 g | โ |
| Phenylalanine | 1 g | โ |
| Polyunsaturated fats | 11 g | โ |
| Proline | 1 g | โ |
| Retinol | 0 ฮผg | โ |
| Serine | 1 g | โ |
| Theobromine | 0 mg | โ |
| Threonine | 1 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.2 g | โ |
| Tyrosine | 1 g | โ |
| Valine | 1 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
160 calK Low Karb Blueberry Cinnamon Keto Nut Granolaโ cupโ437 cal
480 calNature's Path Organic Ancient Grains Probiotic Granola1 cupโ117 cal
270 calKodiak Granola, Cookie Butterโ cupโ327 cal
260 calKodiak Granola, Honey Oatโ cupโ337 cal
160 calKETO Nut Granola, Cinnamon Pecanโ cupโ437 cal
250 calKind Granola, with Toasted Coconut, Oats & Honeyโ cupโ347 cal
Burning 597 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Granola?
One serving of Granola (1 cup) has 597 calories, which works out to 489 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Granola high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Granola keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Granola?
31 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Granola?
24 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
