Calories in Granola: Nutrition Facts & Serving Sizes
Per 1 cup (122g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Granola is a baked mixture of rolled oats, nuts, seeds, sweeteners, and oil, producing clusters with a crunchy texture. One cup (122g) delivers about 597 calories, 16.7g of protein, 65.8g of carbs, and 29.6g of fat. Per 100g it provides 489 calories and a notably strong 13.7g of protein for a cereal product. Fiber is exceptional at 8.9g per 100g, and selenium stands out at 25.4mcg. Magnesium at 168mg per 100g is one of the higher values among common breakfast foods. Vitamin E at 11.1mg covers approximately 74% of daily needs. Granola is calorie-dense, so portion control is critical. A typical cup is nearly 600 calories, far more than most people expect from a breakfast cereal. Despite its health food image, granola contains 19.8g of sugar per 100g from added sweeteners.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 138.9 | 3.9g | 15.3g | 6.9g | 2.5g |
| 1 cup (122g) | 596.6 | 16.7g | 65.8g | 29.6g | 10.9g |
| 100g | 489 | 13.7g | 53.9g | 24.3g | 8.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 489 | 24% |
| Protein | 13.7g | 27% |
| Total Fat | 24.3g | 31% |
| Saturated Fat | 4g | 20% |
| Total Carbohydrates | 53.9g | 20% |
| Dietary Fiber | 8.9g | 32% |
| Sugars | 19.8g | 40% |
| Sodium | 26mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4g | 1% |
| Calcium | 76mg | 6% |
| Iron | 4mg | 22% |
| Potassium | 539mg | 11% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 1.2mg | 1% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 168mg | 40% |
| Phosphorus | 431mg | 34% |
| Zinc | 4.2mg | 38% |
| Selenium | 25.4mcg | 46% |
| Folate | 84mcg | 21% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 2.7mg | 17% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Granola
Granola's primary health benefit comes from its oat base. Oats contain beta-glucan, a soluble fiber that has strong evidence for reducing LDL cholesterol levels. A 2014 meta-analysis in the American Journal of Clinical Nutrition found that 3g of beta-glucan per day reduced LDL by approximately 5-7mg/dL.
Magnesium at 168mg per 100g is exceptional, supporting muscle function, sleep quality, blood glucose regulation, and over 300 enzymatic reactions. Granola is one of the better food sources of magnesium alongside dark leafy greens and seeds.
Selenium at 25.4mcg per 100g provides strong antioxidant coverage through glutathione peroxidase activity. Vitamin E at 11.1mg per 100g from the nut oils is a fat-soluble antioxidant that protects cell membranes from lipid peroxidation caused by exercise-induced oxidative stress.
Potassium at 539mg per 100g supports blood pressure regulation and muscle contraction. Zinc at 4.2mg contributes to testosterone production, immune function, and protein synthesis. Folate at 84mcg supports DNA synthesis and cell division, important for rapidly dividing muscle cells during growth phases.
Dietary Considerations
Granola is not suitable for keto or strict low-carb diets at 53.9g of carbs per 100g. Standard granola made with oats may not be gluten-free due to cross-contamination, but certified gluten-free versions are available. Most granola is vegan and vegetarian unless honey is used as a sweetener. For weight loss, granola's calorie density of 489 per 100g makes it easy to overconsume. A 0.5 cup (61g) serving at around 300 calories is more realistic as a portion than a full cup. Pairing with protein-rich Greek yogurt improves the macro balance significantly.
Daily Intake (100g)
100g of granola provides 24% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in granola?
Granola has 489 calories per 100g. One cup (122g) contains about 597 calories. A more reasonable 0.5 cup serving is around 300 calories. It is one of the more calorie-dense breakfast options.
Is granola good for weight loss?
Granola can hinder weight loss due to its high calorie density at 489 per 100g. Despite its high fiber (8.9g) and protein (13.7g), it is easy to pour a much larger portion than intended. Measure carefully and keep servings to 0.5 cup.
How much protein in granola?
Granola has 13.7g of protein per 100g and 16.7g per cup. This is high for a cereal. Adding Greek yogurt or protein powder increases total protein significantly for a more complete breakfast.
Is granola high in sugar?
Yes, granola typically contains 19.8g of sugar per 100g from honey, maple syrup, or other added sweeteners. A cup has 24.2g of sugar. Low-sugar or unsweetened granola versions are available with as little as 5-8g per 100g.
Is granola gluten-free?
Oats are naturally gluten-free, but standard granola is often made with oats that are cross-contaminated with wheat during processing. Look for granola specifically labeled as certified gluten-free if you have celiac disease.
Is granola a good pre-workout food?
Granola works as a pre-workout meal due to its carbohydrate content providing sustained energy from the oat base. The high fiber slows glucose release, providing steady fuel during exercise. Eat 1-2 hours before training to allow digestion.
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