Know what’s on your plate
Granola cereal
Calories & nutrition facts
ready-to-eat, homemade
Nutrition facts
Per 100 g% DV- Calories 489 kcal —
- Protein 14 g 27%
- Carbohydrate 45 g 16%
- Fat 24 g 31%
- Saturated fat 4 g 20%
- Fibre 8.9 g 32%
- Sugars 20 g —
- Sodium 26 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.2 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 11.1 mg 74%
- Vitamin K 5.3 µg 4%
- Thiamin (B1) 0.55 mg 46%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 2.7 mg 17%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.37 mg 22%
- Folate (B9) 84 µg 21%
- Vitamin B12 0 µg 0%
- Choline 49.2 mg 9%
Minerals
- Calcium 76 mg 6%
- Iron 4 mg 22%
- Magnesium 168 mg 40%
- Phosphorus 431 mg 34%
- Potassium 539 mg 11%
- Zinc 4.2 mg 38%
- Copper 0.65 mg 72%
- Manganese 4 mg 174%
- Selenium 25.4 µg 46%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 489 | 14 g | 45 g | 24 g |
| 1 × cup | 122 g | 597 | 17 g | 55 g | 30 g |
| 1 × oz | 28.4 g | 139 | 3.9 g | 13 g | 6.9 g |
| 2 × cup | 244 g | 1193 | 33 g | 110 g | 59 g |
| ½ × cup | 61 g | 298 | 8.3 g | 27 g | 15 g |
| 3 × cup | 366 g | 1790 | 50 g | 165 g | 89 g |
| 4 × cup | 488 g | 2386 | 67 g | 220 g | 119 g |
Similar foods
- Granola cereal with dried fruit and nuts and seedswithout oil, without honey, homemade390 kcal / 100 g
- Granola cereal with almondsready to eat, rogers436 kcal / 100 g
- Granola cereal with raisinsready to eat, rogers436 kcal / 100 g
- Apples 'n cinnamon granola cerealready to eat, rogers412 kcal / 100 g
- Blueberry granola cerealready to eat, light, rogers386 kcal / 100 g
- Granolahome-made466 kcal / 100 g
- Granola with honeyhomemade440 kcal / 100 g
- Chocolate granolanot fortified446 kcal / 100 g
- Vanilla almond granolaready to eat, nature's path459 kcal / 100 g
- Fruit and nuts granola breakfast cereal436 kcal / 100 g
Questions about Granola cereal
How much granola should you have for breakfast?
A small handful, about 30 g, is a practical starting portion; add yoghurt or milk and fruit if you want a more filling bowl. That portion provides 147 kcal.
Do you eat granola with milk or yoghurt?
Either works: milk softens the clusters quickly, while thick yoghurt keeps them crunchy for longer. Add granola just before eating, especially if you like its crunch.
Can you bake with granola?
Yes. Scatter it over chopped apples or other fruit and bake at 180 °C for about 20–25 minutes, until the fruit is tender and the topping is crisp. It also makes a quick crunchy topping for muffins or stewed fruit.
How should you store granola so it stays crunchy?
Keep it in an airtight container in a cool, dry cupboard, away from steam and direct sunlight. Let homemade granola cool completely before sealing it, or trapped steam will soften the clusters.
How can you choose granola that is less sweet?
Compare the sugars per 100 g on the packs and choose one with a lower amount; dried fruit, honey and syrup can all add sweetness. Plain oats, nuts and seeds with little added sweetener are a good base if you make your own.
Is granola with honey lower in fat than ordinary granola?
In the listed examples, granola with honey has 19 g of fat per 100 g, compared with 26 g in granola. Recipes differ, so compare the particular products you are choosing.
Can granola contain allergens?
Yes. Nut and seed pieces are common, and some granolas contain ingredients such as peanuts, milk or wheat; oats can also be contaminated with gluten-containing grains during processing. Read the ingredient and allergen information if you need to avoid a particular ingredient.
Source: USDA FoodData Central 171646 · per 100 g · carbohydrate per EU label, fibre excluded
