How many calories are in granola?
Granola (1 oz, 28.4 g) has 139 calories. 100 g has 489 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 140.
Nutrition database · Breakfast cereals
Granola Nutrition Facts
Granola (1 oz, 28.4 g) has 139 calories, 3.9 g protein, 15.3 g carbohydrate and 6.9 g fat, according to USDA FoodData Central. 100 g has 489 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Granola Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 oz (28.4 g)
At a glance
- Calories
- 139
- Protein
- 3.9 g · 8%
- Total carbohydrate
- 15.3 g · 6%
- Total fat
- 6.9 g · 9%
- Dietary fiber
- 2.5 g · 9%
- Total sugars
- 5.6 g · 0%
- Sodium
- 7.4 mg · 0%
Opens the free label generator with this amount of granola already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 139 | 489 | |
| Total fat | 6.9 g | 9% | 24.3 g |
| Saturated fat | 1.1 g | 6% | 3.96 g |
| Trans fat | <0.1 g | 0.02 g | |
| Monounsaturated fat | 3.1 g | 11 g | |
| Polyunsaturated fat | 2.2 g | 7.81 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 7.4 mg | 0% | 26 mg |
| Total carbohydrate | 15.3 g | 6% | 53.9 g |
| Dietary fiber | 2.5 g | 9% | 8.9 g |
| Total sugars | 5.6 g | 19.8 g | |
| Added sugars | not reported | ||
| Protein | 3.9 g | 13.7 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0.28 mcg | 0% | 1 mcg |
| Vitamin C | 0.34 mg | 0% | 1.2 mg |
| Vitamin E | 3.1 mg | 21% | 11.1 mg |
| Vitamin K | 1.5 mcg | 1% | 5.3 mcg |
| Thiamin (B1) | 0.16 mg | 13% | 0.55 mg |
| Riboflavin (B2) | 0.1 mg | 8% | 0.35 mg |
| Niacin (B3) | 0.78 mg | 5% | 2.74 mg |
| Vitamin B6 | 0.1 mg | 6% | 0.37 mg |
| Folate (DFE) | 24 mcg | 6% | 84 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 14 mg | 3% | 49.2 mg |
| Minerals | |||
| Calcium | 22 mg | 2% | 76 mg |
| Iron | 1.1 mg | 6% | 3.95 mg |
| Potassium | 153 mg | 3% | 539 mg |
| Magnesium | 48 mg | 11% | 168 mg |
| Phosphorus | 122 mg | 10% | 431 mg |
| Zinc | 1.2 mg | 11% | 4.17 mg |
| Copper | 0.18 mg | 20% | 0.65 mg |
| Manganese | 1.1 mg | 49% | 4 mg |
| Selenium | 7.2 mcg | 13% | 25.4 mcg |
| Other | |||
| Water | 1.7 g | 5.84 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Granola nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 122 g | 597 | 65.7 g | 16.7 g | 29.7 g | 10.9 g | 24.2 g |
| 1 oz | 28.4 g | 139 | 15.3 g | 3.9 g | 6.9 g | 2.5 g | 5.6 g |
| 100 g | 100 g | 489 | 53.9 g | 13.7 g | 24.3 g | 8.9 g | 19.8 g |
How much manganese is in granola?
Granola (1 oz, 28.4 g) has 1.1 mg of manganese, 49% of the Daily Value. 100 g has 4 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin E is in granola?
Granola (1 oz, 28.4 g) has 3.1 mg of vitamin E, 21% of the Daily Value. 100 g has 11.1 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Granola nutrition per 100 grams
100 g of granola has 489 calories, 13.7 g protein, 53.9 g carbohydrate, 8.9 g fiber, 19.8 g sugars and 24.3 g fat.
Where the calories in granola come from
About 44% of the calories in granola come from carbohydrate, 45% from fat and 11% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Granola nutrition label for Canada, the EU and the UK
The same serving of granola, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 oz (28.4g) / pour 1 oz (28.4g)
Calories
140
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 7 g | 9 % |
| Saturated / Saturés | 1.1 g + Trans 0 g | 6 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 5 mg | 0 % |
| Carbohydrate / Glucides | 15 g | 6 % |
| Fibre / Fibres | 3 g | 9 % |
| Sugars / Sucres | 6 g | 6 % |
| Protein / Protéines | 4 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 22 mg | 2 % |
| Iron / Fer | 1 mg | 6 % |
| Potassium | 153 mg | 4 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 2042 kJ / 488 kcal |
| Fat | 24 g |
| of which saturates | 4.0 g |
| Carbohydrate | 54 g |
| of which sugars | 20 g |
| Protein | 14 g |
| Salt | 0.1 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 28.4g | %RI* | |
|---|---|---|---|
| Energy | 2042 kJ 488 kcal |
580 kJ 139 kcal |
6.9% |
| Fat | 24g | 6.9g | 9.8% |
| of which saturates | 4.0g | 1.1g | 5.6% |
| Carbohydrate | 54g | 15g | 5.9% |
| of which sugars | 20g | 5.6g | 6.2% |
| Fibre | 8.9g | 2.5g | - |
| Protein | 14g | 3.9g | 7.8% |
| Salt | 0.06g | 0.02g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about granola
How many calories are in granola?
Granola (1 oz, 28.4 g) has 139 calories. 100 g has 489 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 140.
How many calories are in 100 g of granola?
100 g of granola has 489 calories, 13.7 g protein, 53.9 g carbohydrate and 24.3 g fat.
How much protein is in granola?
Granola (1 oz, 28.4 g) has 3.9 g protein, 8% of the 50 g Daily Value. 100 g has 13.7 g.
What is a serving of granola?
This page defaults to 1 oz (28.4 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for granola.
Can I use granola in a Nutrition Facts label calculation?
Yes. Open the generator with granola added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with granola
- Nature's Path Flax Plus Pumpkin Granola257 cal per 0.75 cup (1 NLEA serving)
- Oats153 cal per 1/2 cup
- Quaker Real Medleys Cherry Pistachio288 cal per 1 package (1 NLEA serving)
- Uncle Sam Cereal190 cal per 0.75 cup (1 NLEA serving)
- Quaker Oat Bran Dry146 cal per 1/2 cup (1 NLEA serving)
More in Breakfast cereals
Tools and guides for labeling granola
If you make and sell a product that contains granola, these free tools cover the next steps.
- Nutrition Facts label generatorAdd granola and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare granola with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 171646: "Cereals ready-to-eat, granola, homemade". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field, and this processed food may contain some, so added sugars are shown as not reported. The label panel prints 0 g because a row cannot be blank; a real product label needs the figure from its recipe. View the USDA record ↗
Make a Nutrition Facts label with granola
Add granola and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.