cherry image
Granola
Bread, Grains & Pasta

Granola nutrition facts (1 ounce)

Per 1 ounce · 28 g

Calories
139
7%
of a 2,000 cal day
  • Protein
    4.2g
    12% of calories
  • Carbs
    15g
    44% of calories
  • Fat
    6.8g
    44% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Granola (1 ounce, 28 g) has 139 calories, with 4.2 g of protein, 15 g of carbohydrates and 6.8 g of fat. Most of its energy comes from carbs (44% of calories). It is high in Vitamin E (21% DV), copper (20% DV) and manganese (50% DV).

Per 100 g
488cal
high energy density
Protein per 100 cal
3g
Net carbs
13g
carbs minus fiber
Fiber
2.6g
5.7 g sugar

High in

20%+ of the daily value

  • Vitamin E21%
  • Copper20%
  • Manganese50%

Good source of

10–19% of the daily value

  • Thiamine17%
  • Iron15%
  • Magnesium12%
  • Phosphorus18%
  • Zinc10%
  • Selenium14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 ounce (28 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0.3 μg
0%
Vitamin C0.3 mg
0%
Vitamin D0 μg
0%
Vitamin E3 mg
21%
Vitamin K2 μg
2%
Thiamine0.2 mg
17%
Riboflavin (B2)0.1 mg
6%
Niacin1 mg
4%
Vitamin B60.1 mg
6%
Folate (B9)23 μg
6%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
9%
Choline14 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium22 mg
2%
Iron1 mg
15%
Potassium153 mg
3%
Magnesium50 mg
12%
Phosphorus129 mg
18%
Zinc1 mg
10%
Copper0.2 mg
20%
Manganese1 mg
50%
Selenium8 μg
14%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid0.4 g—
Beta carotene3 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats3 g—
Phenylalanine0.2 g—
Polyunsaturated fats3 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 139 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 26min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Granola?

One serving of Granola (1 ounce) has 139 calories, which works out to 488 calories per 100 g. That is about 6.9% of a 2,000-calorie day.

Is Granola high in protein?

Not especially. It has 4.2 g of protein per serving, and protein supplies 12% of its calories. 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 13 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Granola?

7.1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Granola?

5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More bread, grains & pasta

View all