Granola — Nutrition & Calories
Granola per 100g: 471 cal · 10g protein · 64g carbs · 20g fat · 7g fiber. Oat-based cereal mix dense in calories and nutrients, popular breakfast and trail food.
Granola contains 471 calories per 100g serving — 10g protein, 64g carbs, 20g fat, 7g fiber, 180mg sodium. Per 100g: 471 calories. Vegan. Higher in carbs. May contain gluten. Oat-based cereal mix dense in calories and nutrients, popular breakfast and trail food.
Granola Macros (per 100g)
Granola Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 471 cal | 10.0g | 64.0g | 20.0g |
| 100g | 471 cal | 10.0g | 64.0g | 20.0g |
| 200g | 942 cal | 20.0g | 128.0g | 40.0g |
| 1 cup (~240g) | 1130 cal | 24.0g | 153.6g | 48.0g |
| 1 oz (28g) | 132 cal | 2.8g | 17.9g | 5.6g |
Burn Off Granola (471 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 471 calories from Granola:
- Walking (3 mph)110 min
- Running (6 mph)39 min
- Cycling (moderate)51 min
- Swimming (moderate)64 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Granola?
Granola contains 471 calories per 100g serving. That's 471 calories per 100g, or 1130 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Granola?
Granola has 10g of protein per 100g (10.0g protein per 100g). Moderate protein content.
Is Granola suitable for keto diet?
Granola contains 64g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Granola suitable for vegans?
Yes, Granola is vegan. It contains no animal products. Often used in plant-based diets for fiber.
What are the macros for Granola?
Per 100g: 471 calories, 10g protein (8% cal), 64g carbs (54% cal), 20g fat (38% cal). Fiber: 7g. Sodium: 180mg.
How much Granola should I eat to lose weight?
For weight loss, Granola fits a calorie deficit if portioned. A typical 500 cal/day deficit means Granola can comprise up to 106g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.