Granola Nutrition Facts: Calories, Macros & Health Benefits
Summary: Granola contains 137 calories, 3.84g protein, 15.1g carbs, and 6.8g fat per one handful (28g). It is a source of magnesium, zinc, vitamin e.
Nutrition Facts — one handful (28g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 137 kcal | 7% |
| Protein | 3.8g | 8% |
| Carbohydrates | 15.1g | 5% |
| Total Fat | 6.8g | 9% |
| Fiber | 2.5g | 9% |
| Sugar | 5.5g | -- |
| Saturated Fat | 1.1g | 6% |
| Sodium | 7.3mg | 0% |
| Potassium | 150.9mg | 3% |
| Calcium | 21.3mg | 2% |
| Iron | 1.1mg | 6% |
| Magnesium | 47.0mg | 11% |
| Zinc | 1.2mg | 11% |
| Vitamin C | 0.34mg | 0% |
| Vitamin A | 0.28mcg | 0% |
| Vitamin B6 | 0.10mg | 6% |
| Folate | 23.5mcg | 6% |
| Vitamin E | 3.1mg | 21% |
| Vitamin K | 1.5mcg | 1% |
| Phosphorus | 120.7mg | 10% |
Is Granola Good for You?
Granola provides 137 calories per one handful (28g) with 3.84g protein, 15.1g carbohydrates, and 6.8g fat. It is a source of magnesium (11% dv), zinc (11% dv), vitamin e (21% dv).
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Key Health Benefits of Granola
- Magnesium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (10% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Granola Nutrition with Gram
Use Gram to log granola and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in granola?
Granola contains 137 calories per one handful (28g).
How much protein is in granola?
Granola provides 3.84g of protein per one handful (28g).
How many carbs are in granola?
Granola has 15.1g of carbohydrates per one handful (28g).
Is granola good for tracking nutrition?
Yes. Granola can be logged by calories, macros, and micronutrients in the Gram app.
How should I use granola in a meal plan?
Use Granola as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track granola and thousands of other foods with the Gram app.