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Granola

Granola

EverydaySweetened

Granola is a breakfast and snack food consisting of rolled oats, nuts, and a sweetener such as honey or syrup, that is baked until crisp. The baking process creates clusters of varying sizes, offering a satisfyingly crunchy texture. While granola can be a source of fiber and healthy fats, commercially prepared varieties often contain added sugars, which can significantly increase the calorie content. It is commonly eaten with milk, yogurt, or fruit, or enjoyed as a topping for smoothie bowls.

Macro Impact

A 1/2 cup serving contains 248 calories, 4g protein, 36g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 248 calories?
Walking3.5 mph, moderate pace
58 min
YogaModerate effort, gentle pace
42 min
SwimmingModerate effort, freestyle
32 min
Biking12-14 mph, moderate effort
26 min
StairsStair climbing, moderate pace
29 min
Running5 mph (12 min/mile)
21 min

Nutrition Facts

Serving size1/2 cup (55 g)
Amount per serving
Calories248
% Daily Value*
Total Fat10g
12%
Saturated Fat5g
27%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium92mg
4%
Total Carbohydrate36g
13%
Dietary Fiber3g
11%
Total Sugars17g
Includes Added Sugars11g
22%
Protein4g
Vitamin D0mcg
0%
Calcium23mg
2%
Iron0.9mg
5%
Potassium157mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
36 / 275 g
13%
Fiber
3 / 28 g
11%
Sugars
17 g
Added Sugars
11 / 50 g
22%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
10 / 78 g
12%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
1 / 23 g
6%
Saturated
5 / 23 g
23%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
7%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
2%
Folate
21 / 400 mcg
5%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
9%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
15%
Iron
1 / 13 mg
7%
Magnesium
38 / 370 mg
10%
Manganese
1 / 2 mg
45%
Phosphorous
119 / 700 mg
17%
Potassium
157 / 3k mg
5%
Selenium
11 / 55 mcg
20%
Sodium
92 / 2.3k mg
4%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Yogurt parfait, lowfat, with fruit and granola. USDA Standard Reference, Legacy. Food ID 170355.
  2. 2.Snacks, granola bites, mixed flavors. USDA Standard Reference, Legacy. Food ID 173146.
  3. 3.Yogourt parfait, with fruit and granola, reduced fat yogourt. Canadian Nutrient File. Food ID 502041.
  4. 4.Muesli, granola, toasted, added nuts & seeds, unfortified. Australian Nutrient Database. Public Food Key F009807.
  5. 5.Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified. Australian Nutrient Database. Public Food Key F009808.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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