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Granola calories and nutrition facts
100 grams of granola contains 489 calories, with 13.7 g of protein, 53.9 g of carbohydrate and 24.3 g of fat. It provides 8.9 g of fiber and 19.8 g of sugar per 100 g. Most of its calories come from fat.
Where the calories come from
Protein 11% Carbs 44% Fat 45%
How granola compares
Per 100 g, against the closest breakfast in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Granola | 489 kcal | 13.7 g | 53.9 g | 24.3 g |
| Nature's Path Organic Flax Plus pumpkin granola | 467 kcal | 11.2 g | 66.1 g | 18.3 g |
| Quaker 100% Natural Granola | 421 kcal | 10.6 g | 73.7 g | 11.6 g |
| Quaker real medleys oatmeal, cherry pistachio | 394 kcal | 12 g | 66.7 g | 11 g |
| Quaker Natural Granola Apple Cranberry Almond | 418 kcal | 9.2 g | 74.7 g | 11.1 g |
Nutrition facts for granola
| Nutrient | Per 100 g |
|---|---|
| Calories | 489 kcal |
| Protein | 13.7 g |
| Carbohydrate | 53.9 g |
| Fat | 24.3 g |
| Fiber | 8.9 g |
| Sugar | 19.8 g |
| Saturated fat | 4 g |
| Salt | 0.1 g |
Print an EU-style nutrition label for granola — per 100 g and per portion.
Vitamins and minerals in granola
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 4 mg | 174% |
| Vitamin E | 11.1 mg | 74% |
| Copper | 0.65 mg | 72% |
| Selenium | 25.4 µg | 46% |
| Thiamin (B1) | 0.55 mg | 46% |
| Magnesium | 168 mg | 40% |
| Zinc | 4.2 mg | 38% |
| Phosphorus | 431 mg | 34% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common granola servings
How many calories in a portion of granola — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 136.9 kcal | 3.8 g | 15.1 g | 6.8 g |
| 100 g (100 g) | 489 kcal | 14 g | 54 g | 24 g |
| 1 cup (122 g) | 597 kcal | 17 g | 66 g | 30 g |
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Frequently asked questions
How many calories are in granola?
Granola has 489 calories per 100 grams.
How much protein is in granola?
Granola contains 13.7 g of protein per 100 g.
How much sugar is in granola?
Granola contains 19.8 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does granola have?
Granola has 8.9 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these granola calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #171646 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
