⏱ 30 min totalHomemade Maple Granola
Per 1 serving · 90 g · 6 ingredients
of a 2,000 cal day
- Protein8.6g11% of calories
- Carbs59g73% of calories
- Fat5.9g16% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Homemade Maple Granola (90 g) has 300 calories, with 8.6 g of protein, 59 g of carbohydrates and 5.9 g of fat. Most of its energy comes from carbs (73% of calories). It is high in dietary fiber (25% DV), riboflavin (b2) (37% DV) and iron (25% DV).
High in
20%+ of the daily value
- Dietary fiber25%
- Riboflavin (B2)37%
- Iron25%
- Magnesium22%
- Phosphorus35%
- Zinc23%
Good source of
10–19% of the daily value
- Vitamin E12%
- Thiamine19%
- Niacin15%
- Vitamin B615%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ cup Rolled oats
¹⁄₁₆ cup Maple syrup
0.03 cup, whole Almonds
³⁄₁₆ tbsp Sunflower seed kernels
0.03 cup Cashews- 🥄¹⁄₁₆ tsp Salt
Directions
- 1
Preheat the oven to 325°F.
- 2
Grind the almonds, sunflower seed kernels, and cashew nuts.
- 3
In a large bowl, combine the ground nuts with oatmeal, maple syrup, and sea salt.
- 4
Spread the mixture evenly on a parchment paper-lined baking pan.
- 5
Bake for 10 minutes, then remove from the oven, stir, and re-spread. Continue baking for another 10 minutes.
- 6
Remove from the oven and allow to cool before enjoying.
Vitamins & minerals
Amounts for 1 serving (90 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 22 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 3% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 60 mg | 6% |
| Iron | 2 mg | 25% |
| Potassium | 295 mg | 6% |
| Magnesium | 91 mg | 22% |
| Phosphorus | 244 mg | 35% |
| Zinc | 3 mg | 23% |
| Copper | 0.4 mg | 39% |
| Manganese | 2 mg | 102% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 0.5 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 | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 1 g | — |
| Sucrose | 16 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 300 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Homemade Maple Granola?
One serving of Homemade Maple Granola (1 serving) has 300 calories, which works out to 334 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Homemade Maple Granola high in protein?
Not especially. It has 8.6 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Homemade Maple Granola keto-friendly?
It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 73% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Homemade Maple Granola?
201 mg per serving.
How much sugar is in Homemade Maple Granola?
18 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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