Granola Nutrition Facts: Calories, Macros & Health Benefits
Summary: One handful (28g) of granola contains 137 calories, 3.8g protein, 15.1g carbs, and 6.8g fat. Granola is a good source of magnesium, zinc, phosphorus.
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 K | 1.5mcg | 1% |
| Phosphorus | 120.7mg | 10% |
Is Granola Good for You?
Granola provides 137 calories per handful (28g) with 3.8g of protein, 15.1g of carbohydrates, and 6.8g of fat. It is a source of magnesium (11% dv), zinc (11% dv), phosphorus (10% dv).
Key Health Benefits of Granola
- Good source of magnesium (11% dv)
- Good source of zinc (11% dv)
- Good source of phosphorus (10% dv)
- Contains 2.5g of dietary fiber per serving
Frequently Asked Questions
How many calories is in granola?
One handful (28g) of granola contains 137 calories.
How much protein is in granola?
One handful (28g) of granola provides 3.8g of protein.
Is granola vegetarian?
Yes, granola is suitable for vegetarian diets.
Track Your Nutrition with Gram
Scan any food with AI-powered recognition and get instant nutrition breakdowns. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track granola and thousands of other foods with the Gram app.