⏱ 55 min totalPumpkin Granola
Per 1 serving · 69 g · 13 ingredients
of a 2,000 cal day
- Protein4.2g7% of calories
- Carbs36g57% of calories
- Fat10g36% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pumpkin Granola (69 g) has 236 calories, with 4.2 g of protein, 36 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (57% of calories). It is high in copper (22% DV) and manganese (31% DV). Keep an eye on saturated fat, which provides 26% of the daily value.
High in
20%+ of the daily value
- Copper22%
- Manganese31%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A11%
- Vitamin E14%
- Riboflavin (B2)10%
- Iron16%
- Magnesium12%
Watch
20%+ of the daily value
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Rolled oats
⅛ tbsp Brown sugar
⅛ tsp Pumpkin pie spice
¹⁄₁₆ tsp Cinnamon- 🥄0.03 tsp Salt
¹⁄₁₆ cup, whole Almonds
⅛ tbsp, whole Flaxseed
¹⁄₁₆ cup Pumpkin
0.02 cup Coconut oil
¹⁄₁₆ cup Honey
¹⁄₁₆ tbsp Vanilla extract
⅛ tbsp Cranberries
¹⁄₁₆ cup (not packed) Raisins
Directions
- 1
Preheat the oven to 325°F and line a large rimmed sheet pan with parchment or a silicone mat.
- 2
In a large bowl, combine oats, brown sugar, pumpkin pie spice, cinnamon, salt, almonds, and flaxseed.
- 3
In a separate bowl, whisk together pumpkin purée, melted coconut oil, honey, and vanilla until smooth.
- 4
Pour the wet mixture over the dry ingredients and toss until everything is evenly coated.
- 5
Spread the mixture in an even layer on the prepared sheet pan.
- 6
Bake for 30–40 minutes, stirring every 10 minutes, until lightly browned and mostly dry to the touch.
- 7
Let the granola cool completely on the pan (it will crisp as it cools), then stir in the cranberries and raisins.
- 8
Store in an airtight container at room temperature.
Vitamins & minerals
Amounts for 1 serving (69 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 95 μg | 11% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 11 μg | 3% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 1 mg | 16% |
| Potassium | 209 mg | 4% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 112 mg | 16% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 31% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 587 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 851 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 9 g | — |
| Galactose | 1 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.2 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 | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 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 236 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Pumpkin Granola?
One serving of Pumpkin Granola (1 serving) has 236 calories, which works out to 340 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Pumpkin Granola high in protein?
Not especially. It has 4.2 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 Pumpkin Granola keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pumpkin Granola?
62 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pumpkin Granola?
21 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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