Granola Nutrition Facts: Calories, Macros & Health Benefits
Summary: Granola contains 471 calories, 10.5g protein, 60.5g carbs, and 20g fat per one cup (50g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (50g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 471 kcal | 24% |
| Protein | 10.5g | 21% |
| Carbohydrates | 60.5g | 22% |
| Total Fat | 20.0g | 26% |
| Fiber | 6.5g | 23% |
| Sugar | 22.0g | -- |
| Saturated Fat | 3.5g | 18% |
| Sodium | 180.0mg | 8% |
| Potassium | 0.50mg | 0% |
| Calcium | 120.0mg | 9% |
| Iron | 340.0mg | 1889% |
| Magnesium | 2.8mg | 1% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.40mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.30mcg | 12% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 5.0mg | 33% |
| Phosphorus | 2.0mg | 0% |
Is Granola Good for You?
Granola provides 471 calories per one cup (50g) with 10.5g protein, 60.5g carbohydrates, and 20g fat. It is a source of saturated fat (18% dv), iron (1889% dv), zinc (2545% dv).
Crunchy baked oat-based cereal with honey, nuts, and dried fruits, commonly eaten as breakfast or snack
Key Health Benefits of Granola
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.5g protein per serving to support satiety and muscle maintenance.
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 471 calories per one cup (50g).
How much protein is in granola?
Granola provides 10.5g of protein per one cup (50g).
How many carbs are in granola?
Granola has 60.5g of carbohydrates per one cup (50g).
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.