G
Calories in Granola
100 g of granola has 420 kcal, and 1 cup of granola (110 g) has about 462 kcal.
420 kcalper 100 g
462 kcal in 1 cup (110 g)
Very high density · 4.2 kcal per g
- Protein 9.8g 9% of the calories
- Carbs 67.3g 63% of the calories
- Fat 13g 28% of the calories
- Fiber 7.4g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 103 minutes of walking, or 37 minutes of running, for a 70 kg body - context, not a debt to work off.
Granola nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 420kcal | 462kcal |
| Fat | 13g | 14.3g |
| Saturated Fat | 1.3g | 1.5g |
| Unsaturated Fat | 11.7g | 12.8g |
| Carbs | 67.3g | 74.1g |
| Sugars | 22.2g | 24.5g |
| Fiber | 7.4g | 8.1g |
| Protein | 9.8g | 10.8g |
| Salt | 0.4g | 0.44g |
| Water | 8g | 8.8g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 6.7g | 7.4g |
|---|---|---|
| Polyunsaturated | 3.7g | 4.1g |
| Omega-3 | 0.52g | 0.57g |
| ALA | 0.52g | 0.57g |
| DHA | 0g | 0g |
| EPA | 0g | 0g |
| Omega-6 | 3.2g | 3.5g |
| AA | 0g | 0g |
| LA | 3.2g | 3.5g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.31mg | 0.34mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.17mg | 0.19mg |
| Vitamin B3 (Niacin) | 0.96mg | 1.1mg |
| Vitamin B6 (Pyridoxine) | 0.081mg | 0.089mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 24µg | 26.4µg |
| Vitamin A | 0µg | 0µg |
| Vitamin C | 0.1mg | 0.11mg |
| Vitamin D | 0IU | 0IU |
| Vitamin E | 2.5mg | 2.8mg |
| Vitamin K | 5.8µg | 6.4µg |
| Choline | 29.6mg | 32.6mg |
| Calcium | 51mg | 56.1mg |
|---|---|---|
| Copper | 0.33mg | 0.36mg |
| Iron | 3.1mg | 3.4mg |
| Magnesium | 106mg | 117mg |
| Phosphorus | 297mg | 327mg |
| Potassium | 310mg | 341mg |
| Selenium | 19.1µg | 21µg |
| Zinc | 2.6mg | 2.8mg |
| Beta-carotene | 0µg | 0µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 118µg | 130µg |
| Flavonoids | 0.06mg | 0.066mg |
| Flavan-3-ols | 0.04mg | 0.044mg |
| Flavonols | 0.02mg | 0.022mg |
| Cystine | 0.31g | 0.35g |
|---|---|---|
| Histidine | 0.21g | 0.23g |
| Isoleucine | 0.37g | 0.41g |
| Leucine | 0.73g | 0.8g |
| Lysine | 0.45g | 0.5g |
| Methionine | 0.15g | 0.16g |
| Phenylalanine | 0.5g | 0.55g |
| Threonine | 0.28g | 0.31g |
| Tryptophan | 0.13g | 0.15g |
| Tyrosine | 0.29g | 0.31g |
| Valine | 0.5g | 0.55g |
Foods with similar calories
Other published foods within reach of 420 kcal per 100 g, so the number has something to sit against.
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Questions about granola
1 cup of granola (110 g) has 10.8 g of protein, and 100 g has 9.8 g. The macro calculator works out how much protein you need a day.
1 cup of granola (110 g) has 8.1 g of fiber, and 100 g has 7.4 g.
1 cup of granola (110 g) has 24.5 g of sugar, and 100 g has 22.2 g.
It depends on the size: small bowl (53 g) about 223 kcal; bowl (75 g) about 315 kcal; large bowl (100 g) about 420 kcal.
Yes. 100 g of granola has 7.4 g of fiber; a food counts as high in fiber from 6 g.
100 g of granola covers this much of an adult's daily need: phosphorus 42%, selenium 35%, copper 33%, magnesium 28%.
Yes. The protein in granola has all nine essential amino acids in the amounts the body needs.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of granola (110 g) has about 462 kcal. The calorie calculator works out how many you need.
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