calories in granola

Calories in Granola

If you would like to find out how many calories are in granola and granola bars, then you have definitely come to the right page. This is a simple guide to granola nutrition facts and calories, highlighting the various health benefits of granola for you you, and explaining in plain terms whether this cereal is good for you or not.

How many calories in granola?

Let's look at how many calories in granola, using a regular serving size.

  • In a 122 g cup serving of plain granola there are 597 calories
  • In a 1/2 cup serving of Quaker 100% natural granola oats with honey there are 206 calories
  • In a 3/4 cup serving of Kellogg's low fat granola cereal with raisins there are 230 calories

Granola calories by weight

Now we are going to cover granola calories by weight.

  • In 1 oz of plain granola cereal there are 137 calories
  • In 100 g of plain granola cereal there are 489 calories
  • In 1 oz of Quaker 100% natural granola oats with honey there are 120 calories
  • In 100 g of Quaker 100% natural granola oats with honey there are 429 calories
  • In 1 oz of Kellogg's low fat granola cereal with raisins there are 108 calories
  • In 100 g of Kellogg's low fat granola cereal with raisins there are 384 calories

How many calories in a granola bar?

calories in granola bar

We will now look at how many calories are in a granola bar.

  • In a 25 g hard plain granola bar there are 118 calories
  • In a 28 g soft uncoated granola bar there are 124 calories
  • In a 43 g uncoated soft granola bar with raisins there are 193 calories
  • In a 28 g hard granola, oats and nut bar there are 111 calories

We hope that this section has been able to successfully answer your questions relating to the calories granola and granola bars contain. To find out all about the nutritional benefits of granola, please check out the following section.

Granola nutrition facts

The following granola nutrition facts are based on 100 g / 3.5 oz of regular plain granola.

  • Vitamin A - 19.0 IU
  • Vitamin B1 (Thiamin) - 0.7 milligrams (an impressive 49% of the total you need per day)
  • Vitamin B2 (Riboflavin) - 0.3 milligrams (a helpful 17% of all you need in a day)
  • Vitamin B3 (Niacin) - 2.1 milligrams (am impressive 11% of the total needed in a day)
  • Vitamin B5 (Pantothenic acid) - 1.6 milligrams (a useful 16% of your RDA)
  • Vitamin B6 - 0.3 milligrams (15% of your RDA)
  • Vitamin B9 (Folate) - 82.0 micrograms (a handy 21% of your total daily requirement)
  • Vitamin B12 - 0.0 micrograms
  • Vitamin C - 1.2 milligrams
  • Vitamin D - None
  • Vitamin E- 11.1 milligrams (a very useful 56% of your RDA)
  • Vitamin K - 8.7 micrograms
  • Choline - 49.1 milligrams
  • Calcium - 78.0 milligrams
  • Copper - 0.6 milligrams (an impressive 32% of your RDA)
  • Iron - 4.2 milligrams (a brilliant 23% of the total iron you need in a day)
  • Magnesium - 175 milligrams (a very impressive 44% of the total needed per day)
  • Manganese - 4.1 milligrams (an incredible 203% of the total you require in a day)
  • Phosphorus - 456 milligrams (46% of the total you need in a day)
  • Potassium - 540 milligrams (a helpful 15% of the total potassium needed each day)
  • Selenium - 27.8 micrograms (an amazing 40% of the total needed per day)
  • Sodium - 25 milligrams
  • Zinc - 4.0 milligrams (a helpful 27% of your RDA)
  • Protein - 14.9 g (an impressive 30% of your RDA)
  • Cholesterol - 0.0 milligrams
  • Dietary Fiber - 9.0 g (a very helpful 36% of your total fiber need in a day)
  • Carbohydrates - 53.2 g
  • Water - 5.4 g
  • Total fats - 24.1 g (of which just 4.1 g is saturated fat)
  • Sugars - 20.0 g

The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.

Find out much more about the various nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one explaining exactly what positive contributions they make to the health of your body, and highlighting all of the other foods that they can be found in.

Is granola good for you?

So you have now seen the calories in granola and granola bars, as well as the nutritional values that come with this popular cereal, but is granola good for you? Well you can bet your bottom dollar that it is! Just look at the huge volume of so many different nutrients that the cereal contains, there are few foods that can boast this many nutritional benefits.

It is a real gold mine for vitamins and minerals such as potassium, magnesium, zinc, Phosphorus, manganese, iron, vitamin E and various B vitamins, not to mention fiber and protein. Just one serving of plain granola per day is going to really help maintain a healthy level of this nutrients in your body. There is the fact that there is a high fat content, but this is primarily fats that are good for you, and of the total there is only a small proportion that is harmful saturated fat.

There may also be a relatively high calorie count when it comes to granola, so eating it in smaller regular doses is the best route forward. This is only plain granola as well, if you get the varieties with added fruit then you are going to be boosting the intake of the nutrients that have been mentioned here. Starting your day off with a cereal like granola really can do you diet the world of good.

More information

We trust that this page has been able to answer all of your questions regarding how many calories are in granola and granola bars, as well as granola nutrition facts. If you want to find out more about the calories and nutrients that are found in a huge range of everyday foods and beverages, please check out the menu on the left hand side of the page.

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