Granola Calories & Nutrition Facts
Oat-based cereal mix dense in calories and nutrients, popular breakfast and trail food.
Quick answer
How many calories are in Granola?
Granola has 471 calories per 100g. A 1 oz (28g) has about 132 calories. It is a calorie-dense food, with most calories coming from carbs.
Practical Portion Guide for Granola
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 132 kcal | 2.8g | 17.9g | 16.0g | 5.6g |
| 50g snack portion | 236 kcal | 5.0g | 32.0g | 28.5g | 10.0g |
| 100g reference | 471 kcal | 10.0g | 64.0g | 57.0g | 20.0g |
| 200g larger portion | 942 kcal | 20.0g | 128.0g | 114.0g | 40.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 62 (Medium)
How Granola Fits Into a Diet
Granola can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Granola
Compare Granola With Similar Grains & Cereals
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Granola | 471 kcal | 10g | 64g | 20g | 7g |
| White Rice (Cooked) | 130 kcal | 2.7g | 28g | 0.3g | 0.4g |
| Oats (Rolled) | 389 kcal | 17g | 66g | 7g | 11g |
| Whole Wheat Bread | 247 kcal | 13g | 41g | 3.4g | 7g |
| Pasta (Cooked, Whole Wheat) | 124 kcal | 5g | 25g | 0.5g | 3.2g |
| Quinoa (Cooked) | 120 kcal | 4.4g | 22g | 1.9g | 2.8g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Granola: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Granola?
Granola contains 471 calories per 100g serving. This includes 40 calories from protein, 256 calories from carbohydrates, and 180 calories from fat.
Is Granola good for weight loss?
Granola is calorie-dense at 471 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Granola?
Granola contains 10g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Granola?
Track Granola by grams when precision matters. A practical starting point is 1 oz (28g), which is about 132 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Granola keto-friendly?
Granola is not ideal for strict keto diets due to its 64g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Granola good for diabetics?
People with diabetes should exercise caution with Granola, which has a glycemic index of 62. Its carbohydrate content may affect blood sugar levels. Consult your healthcare provider.
What vitamins and minerals are in Granola?
Granola is a good source of vitamins B1, B2, B3, E and minerals including Manganese, Phosphorus, Magnesium, Iron. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Granola?
Calorique standardizes Granola nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
White Rice (Cooked)
130 cal · 2.7g protein per 100g
Oats (Rolled)
389 cal · 17g protein per 100g
Whole Wheat Bread
247 cal · 13g protein per 100g
Pasta (Cooked, Whole Wheat)
124 cal · 5g protein per 100g
Quinoa (Cooked)
120 cal · 4.4g protein per 100g
Brown Rice (Cooked)
112 cal · 2.6g protein per 100g
Barley (Cooked)
123 cal · 2.3g protein per 100g
Corn (Sweet, Cooked)
86 cal · 3.2g protein per 100g