In short: 100 g of granola contains 489 calories, 14 g of protein, 54 g of carbohydrate and 24 g of fat. A cup (122 g) portion has about 597 calories and 17 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 489 kcal | 597 kcal |
| Protein | 14 g | 17 g |
| Total fat | 24 g | 30 g |
| Saturated fat | 4 g | 4.8 g |
| Monounsaturated fat | 11 g | 13 g |
| Polyunsaturated fat | 7.8 g | 9.5 g |
| Carbohydrate | 54 g | 66 g |
| Dietary fiber | 8.9 g | 11 g |
| Total sugars | 20 g | 24 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 26 mg | 32 mg |
It is a good source of protein, at 14 g per 100 g.
The fiber content is high at 8.9 g per 100 g, which is 32% of the 28 g daily value adults are asked to aim for.
Sugar accounts for 20 g per 100 g, so portion size matters if you are watching sugar intake.
It is low in sodium, at 26 mg per 100 g.
The standout micronutrient is vitamin E, at 74% of the daily value per 100 g — vitamin E is an antioxidant.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 539 mg | 658 mg |
| Calcium | 76 mg | 93 mg |
| Iron | 4 mg | 4.8 mg |
| Magnesium | 168 mg | 205 mg |
| Zinc | 4.2 mg | 5.1 mg |
| Selenium | 25 µg | 31 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 1 µg | 1.2 µg |
| Vitamin C | 1.2 mg | 1.5 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 11 mg | 14 mg |
| Vitamin K | 5.3 µg | 6.5 µg |
| Thiamin | 0.55 mg | 0.67 mg |
| Riboflavin | 0.35 mg | 0.43 mg |
| Niacin | 2.7 mg | 3.3 mg |
| Vitamin B-6 | 0.37 mg | 0.45 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 84 µg | 102 µg |
| Choline | 49 mg | 60 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 72nd out of 109 foods in this reference. Within grains and cereals, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Whole Wheat Bread | 12 g | 252 kcal |
| Pasta | 5.8 g | 158 kcal |
| Quinoa | 4.4 g | 120 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
Related foods
Source
All values come from USDA FoodData Central (SR Legacy), food ID 171646, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Cereals ready-to-eat, granola, homemade.