⏱ 30 min totalSuper Granola
Per 1 serving · 198 g · 7 ingredients
of a 2,000 cal day
- Protein18g8% of calories
- Carbs107g50% of calories
- Fat40g42% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Super Granola (198 g) has 804 calories, with 18 g of protein, 107 g of carbohydrates and 40 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (35% DV), dietary fiber (54% DV) and Vitamin E (29% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber54%
- Vitamin E29%
- Thiamine50%
- Riboflavin (B2)26%
- Niacin36%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ package (11 oz) Dried mixed fruit
⁹⁄₁₆ cup Rolled oats
³⁄₁₆ tbsp Vanilla extract
¹⁄₁₆ cup Canola oil
¹⁄₁₆ cup Honey
³⁄₁₆ cup Wheat germ
¼ cup Mixed nuts
Directions
- 1
Preheat oven to 375°F with rack in middle position.
- 2
Stir together oil, honey, wheat germ, vanilla, and 1/2 teaspoon salt in a large bowl, then stir in oats and nuts.
- 3
Bake for 15 minutes, then stir and continue to bake, checking and stirring every few minutes, until golden brown, about 10 minutes more.
- 4
Stir in dried fruit and cool to room temperature.
Vitamins & minerals
Amounts for 1 serving (198 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 60 μg | 7% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 87 μg | 22% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 5 mg | 66% |
| Potassium | 932 mg | 20% |
| Magnesium | 196 mg | 47% |
| Phosphorus | 511 mg | 73% |
| Zinc | 5 mg | 50% |
| Copper | 1 mg | 108% |
| Manganese | 5 mg | 200% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 12 g | — |
| Galactose | 1 g | — |
| Glucose | 10 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 25 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 804 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 153minWalking (3.5 mph)
- 97minCycling (moderate)
- 67minRunning (6 mph)
- 113minSwimming laps
Common questions
How many calories are in Super Granola?
One serving of Super Granola (1 serving) has 804 calories, which works out to 406 calories per 100 g. That is about 40% of a 2,000-calorie day.
Is Super Granola high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 8% 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 Super Granola keto-friendly?
It is hard to fit into a strict keto diet. One serving has 92 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Super Granola?
20 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Super Granola?
25 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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