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.
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.
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1 oz (28.4 g)
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| 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.
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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 |
| 40 g | 40 g | 196 | 21.6 g | 5.5 g | 9.7 g | 3.6 g | 7.9 g |
| 100 g | 100 g | 489 | 53.9 g | 13.7 g | 24.3 g | 8.9 g | 19.8 g |
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.
A quarter cup of homemade granola (30.5 g) has about 149 calories in this USDA record, half a cup (61 g) about 298, and a full cup (122 g) about 597.
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.
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.
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.
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).
Per 100 g, compared with the other 195 breakfast cereals in this database, granola has the most calories of all of them and more protein than 92%.
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.
| 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 % |
| 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 |
| 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% |
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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 ↗
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