Granola
Baked oat clusters with nuts and sweetener, energy-dense by design.
Nutrition per 100 g
Standardised to 100 g of granola, dry for fair comparison. Typical serving: 50 g dry — 235 kcal per 50 g serving.
| Nutrient | Per 100 g | Per serving (50 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 470 kcal | 235 kcal | 100 kcal |
| Protein | 11 g | 5.5 g | 2.3 g |
| Carbohydrate | 64 g | 32 g | 13.6 g |
| Fat | 19 g | 9.5 g | 4 g |
| Fibre | 8 g | 4 g | 1.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of granola, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (50 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.01 mg | 0.005 mg | <1% |
| Riboflavin | 0.09 mg | 0.045 mg | 7% |
| Niacin | 0.097 mg | 0.049 mg | <1% |
| Vitamin B6 | 0.012 mg | 0.006 mg | <1% |
| Minerals | |||
| Calcium | 9.1 mg | 4.6 mg | <1% |
| Iron | 0.15 mg | 0.075 mg | <1% |
| Magnesium | 4.5 mg | 2.3 mg | 1% |
| Phosphorus | 8.1 mg | 4.1 mg | <1% |
| Potassium | 64.2 mg | 32.1 mg | 1% |
| Sodium | 4.7 mg | 2.4 mg | <1% |
| Zinc | 0.061 mg | 0.031 mg | <1% |
| Copper | 0.035 mg | 0.018 mg | 4% |
| Manganese | 0.18 mg | 0.09 mg | 8% |
Source: USDA FoodData Central — Cranberries, dried, sweetened
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat granola?
- Wholegrain oats and nuts give fibre and unsaturated fat.
- Small amounts add crunch and staying power.
How to include it
- Use as a topping on yogurt rather than a bowl of cereal.
- Make your own with oats, nuts and a little oil.
Things to consider
- Typically 15–25 % added sugar.
- Portions are easy to underestimate; weigh rather than pour.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Muesli, dry
Unbaked oats mixed with dried fruit, nuts and seeds.
- kcal
- 380
- protein
- 11 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Cornflakes, dry
Toasted maize breakfast flakes, usually fortified with vitamins and iron.
- kcal
- 375
- protein
- 7.5 g
- fibre
- 3 g
per 100 g · Typical serving: 40 g dry
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.