Nutrition for Granola

Calories, Protein, Vitamins and More

image of granola source

Granola Nutrition Summary

One cup of granola (122 grams or 0.3 lb) contains 597 calories and 16.7 grams of protein. Granola consist of 6% water, 54% carbohydrates, 14% protein, and 24% fat.

Granola is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, riboflavin, Vitamin B6 and Vitamin E. It also contains significant amounts of niacin, folate, selenium, zinc, phosphorus, copper, manganese and choline.

In one cup of granola:

  • Calories: 597
  • Protein: 16.7 g
  • Sugar: 24.2 g
  • Dietary fiber: 10.9 g
  • Fat: 29.7 g, (Saturated: 4.8 g)
  • Sodium: 31.7 mg
There is no significant amounts of cholesterol in granola.

See the Granola Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cereals ready-to-eat, granola, homemade.

Calories in Granola

Granola has 597 calories per cup or 489 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

45% of calories in granola are from fat, 44% of calories are from carbohydrates and 11% of calories are from protein.

Calories from Carbs

A good portion, or 44% of the calories in granola are from carbohydrates. The carbs in granola are mostly in the form of dietary fiber and sugar (31% and 69%). An excellent high-fiber food, a single cup of granola contains 43% of recommended daily values or 10.9 grams of dietary fiber.

  • Dietary fiber: 10.9 g
  • Sugar: 24.2 g
There is no significant amounts of starch in granola.

Calories from Fat

A substantial amount, or 45% of the calories in Granola are from fat. Granola is high in total fat, with 29.7 grams or 46% of recommended daily values per cup. Most of the fat in granola are healthier unsaturated fats.

Granola is cholesterol free and trans-fat free.

  • Total fat: 29.7 g
  • Saturated fat: 4.8 g
  • Monounsaturated fat: 13.4 g
  • Polyunsaturated fat: 9.5 g
There is no significant amounts of cholesterol or trans fat in granola.

Omega-3 and Omega-6 in Granola

Granola is a great source of healthy omega-3 fatty acids, containing a total of 0.75 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.75 g
Also a good source of omega-6 fatty acids, every cup of granola contains a total of 8.8 grams of omega-6. In addition, a large portion of the omega-6 in granola comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.06 g
  • linoleic acid: 8.78 g
The omega-6 to omega-3 ratio in granola is 11.8: 1.

Calories Similar to Granola

Some other cereals with similar calories to granola by weight:

Protein in Granola

An excellent source of protein, a single cup of Granola contains 33% of recommended daily values or 16.7 grams of protein. In addition, granola is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 16.68 g
  • Tryptophan: 0.23 g
  • Threonine: 0.58 g
  • Isoleucine: 0.67 g
  • Leucine: 1.19 g
  • Lysine: 0.77 g
  • Methionine: 0.27 g
  • Phenylalanine: 0.81 g
  • Valine: 0.85 g
  • Histidine: 0.43 g

Protein Similar to Granola

Some other cereals with similar amounts of protein to granola by weight:

Vitamins and Minerals in Granola

An good source of many nutrients, granola contains abundant amounts of calcium, iron, magnesium, potassium, thiamin, riboflavin, Vitamin B6 and Vitamin E. In fact, a single cup of granola contains 90% of recommended daily values or 13.5 milligrams of Vitamin E. Also a great source of magnesium, a single cup of granola contains 66% of recommended daily values or 205 milligrams of magnesium.

Vitamins in granola (1 cup):
  • Vitamin a: 1.2 ug
  • Thiamin: 0.7 mg
  • Riboflavin: 0.4 mg
  • Niacin: 3.3 mg
  • Vitamin b6: 0.5 mg
  • Vitamin c: 1.5 mg
  • Vitamin e: 13.5 mg
  • Folate: 102.5 ug
  • Vitamin k: 6.5 ug
Minerals in granola (1 cup):
  • Calcium: 92.7 mg
  • Potassium: 657.6 mg
  • Iron: 4.8 mg
  • Magnesium: 205 mg
  • Zinc: 5.1 mg
  • Selenium: 31 ug
  • Phosphorus: 525.8 mg
  • Copper: 0.8 mg
  • Manganese: 4.9 mg
  • Choline: 60 mg
There is no significant amounts of pantothenic acid or vitamin b12 in granola.

Flavonoids and Carotenoids in Granola [3]

Granola contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of granola:

  • beta-carotene: 13 ug
  • lutein + zeaxanthin: 167 ug

Granola Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Granola in Cooking

Granola is not too common in recipes, although it does star in quite a few. Most recipes call for one or two cups of granola.

Friends and Relatives of Granola

Foods commonly cooked with granola:

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