EatSeeGranola nutrition information
| Nutrient | Carbs 100 g | % RI* | Granola for yogurt (40 g) |
|---|---|---|---|
| Energy | 489 kcal2046 kJ | 24% | 196 kcal820 kJ |
| Fat | 24.3 g | 35% | 9.7 g |
| of which saturated fatty acids | 4 g | 20% | 1.6 g |
| Carbs | 45 g | 17% | 18 g |
| of which sugars | 19.8 g | 22% | 7.9 g |
| Fiber | 8.9 g | - | 3.6 g |
| Protein | 13.7 g | 27% | 5.5 g |
| Salt | 0.07 g | 1% | 0.03 g |
| Water | 5.8 g | - | 2.3 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories does granola have?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon8 g | 39 kcal | 1.1 g | 3.6 g | 1.9 g |
| Handful30 g | 147 kcal | 4.1 g | 13.5 g | 7.3 g |
| Granola for yogurt40 g | 196 kcal | 5.5 g | 18 g | 9.7 g |
| 100 g | 489 kcal | 13.7 g | 45 g | 24.3 g |
Vitamins and minerals
Per 100 g, granola contains the most vitamin E (93% RI), phosphorus (62%), and vitamin B1 (50%). We show nutrients that provide at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 539 mg | 27% |
| Calcium | 76 mg | 10% |
| Magnesium | 168 mg | 45% |
| Phosphorus | 431 mg | 62% |
| Iron | 4 mg | 29% |
| Zinc | 4.2 mg | 42% |
| Vitamin B1 (thiamin) | 0.55 mg | 50% |
| Vitamin B2 (riboflavin) | 0.35 mg | 25% |
| Vitamin B3 (niacin) | 2.7 mg | 17% |
| Vitamin B6 | 0.37 mg | 26% |
| Folate | 84 µg | 42% |
| Vitamin E | 11.1 mg | 93% |
| Vitamin K | 5.3 µg | 7% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Granola compared with other foods
Granola has the most calories per 100 g among the cereal products in our chart. Here’s how similarly calorie-dense foods from the grains, rice, pasta, and cereal category compare (kcal per 100 g):
- Dry semolina369 kcal
- Dry wheat pasta371 kcal
- Dry parboiled rice374 kcal
- Dry couscous376 kcal
- Dry millet groats378 kcal
- Oats379 kcal
- Dried egg noodles384 kcal
- Rice cakes387 kcal
- Granola489 kcal
Granola in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1500 kcal meal plan - day 4: Greek yogurt with granola and kiwi
- Vegetarian meal plan - day 3: Greek yogurt with granola and kiwi
Recipes with this ingredient
- Greek yogurt with granola and kiwi - about 399 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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How many carbs does granola contain?
Data source: USDA FoodData Central, SR28 database - “Cereals ready-to-eat, granola, homemade” (NDB 08037). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we prepare our calorie chart.