Granola nutrition facts
1/2 cup of granola (61 g) has 298 calories and 8.3 g of protein. It's an excellent source of manganese, vitamin E, copper and thiamin (B1), and a good source of fiber, riboflavin (B2) and iron.
Per 1/2 cup of granola (61 g)
- Calories
- 298
- Protein
- 8.3 g
- Carbs
- 33 g
- Fat
- 15 g
What it gives you
Share of the Daily Value in 1/2 cup of granola.
- 106% Manganese
- 45% Vitamin E
- 44% Copper
- 28% Thiamin (B1)
- 28% Selenium
- 24% Magnesium
- 23% Zinc
- 21% Phosphorus
How Alma members eat it
Alma members most often log 1/2 cup at a time.
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 61 g | % DV | 100 g |
|---|---|---|---|
| Calories | 298 | 489 | |
| Protein | 8.3 g | 14 g | |
| Carbs | 33 g | 54 g | |
| Fat | 15 g | 24 g | |
| Fiber | 5.4 g | 19% | 8.9 g |
| Potassium | 329 mg | 7% | 539 mg |
| Calcium | 46 mg | 4% | 76 mg |
| Iron | 2.4 mg | 13% | 4 mg |
| Magnesium | 102 mg | 24% | 168 mg |
| Zinc | 2.5 mg | 23% | 4.2 mg |
| Phosphorus | 263 mg | 21% | 431 mg |
| Vitamin C | 0.7 mg | 1% | 1.2 mg |
| Vitamin A | 0.6 mcg | 0% | 1 mcg |
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin E | 6.8 mg | 45% | 11 mg |
| Vitamin K | 3.2 mcg | 3% | 5.3 mcg |
| Thiamin (B1) | 0.3 mg | 28% | 0.5 mg |
| Riboflavin (B2) | 0.2 mg | 17% | 0.4 mg |
| Niacin (B3) | 1.7 mg | 10% | 2.7 mg |
| Vitamin B6 | 0.2 mg | 13% | 0.4 mg |
| Folate | 51 mcg | 13% | 84 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Selenium | 15 mcg | 28% | 25 mcg |
| Copper | 395 mcg | 44% | 647 mcg |
| Manganese | 2.4 mg | 106% | 4 mg |
| Omega-3 | 1.2 mg | 2 mg | |
| Saturated fat | 2.4 g | 12% | 4 g |
| Sodium | 16 mg | 1% | 26 mg |
| Cholesterol | 0 mg | 0% | 0 mg |
| Total sugars | 12 g | 20 g |
Source: USDA FoodData Central #171646, Cereals ready-to-eat, granola, homemade. Daily Values are the FDA label values for adults.
Questions
How many calories are in granola?
1/2 cup of granola (61 g) has 298 calories. 100 g has 489 calories.
How much protein is in granola?
1/2 cup of granola has 8.3 g of protein, 17% of the 50 g Daily Value. 100 g has 14 g.
Is granola healthy?
1/2 cup of granola is an excellent source of manganese, vitamin E, copper and thiamin (B1), and a good source of fiber, riboflavin (B2) and iron. How it fits depends on the rest of your day.
How do people usually eat granola?
Alma members most often log 1/2 cup at a time.
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