How much protein is in granola?

Granola has 13.7 g of protein per 100 g and 16.7 g per 1 cup (122 g). That is 2.8 g of protein per 100 kcal — essentially not a protein source.

Where do these calorie figures come from?

USDA FoodData Central record 171646, “Cereals ready-to-eat, granola, homemade” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

All foods

Sugar, honey, chocolate and treatsUSDA SR LegacyFDC 171646

Calories in granola

USDA FoodData Central record for “Cereals ready-to-eat, granola, homemade” — per 100 g, per every USDA serving size, and next to the other sugar, honey, chocolate and treats rows.

The short answer

Granola: 489 kcal per 100 g. 1 cup (122 g) is 597 kcal with 16.7 g of protein. Source: USDA FoodData Central record 171646, "Cereals ready-to-eat, granola, homemade".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	489 kcal	100%
Protein	13.7 g	11%
Fat	24.3 g	45%
Carbohydrate	53.9 g	44%

Granola is 489 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 11% comes from protein, 45% from fat and 44% from carbohydrate. That works out to 2.8 g of protein per 100 kcal — essentially not a protein source.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	489	13.7 g	24.3 g	53.9 g
1 cup	122 g	597	16.7 g	29.6 g	65.8 g
1 oz	28 g	139	3.9 g	6.9 g	15.3 g

Compared with other sugar, honey, chocolate and treats

Food	kcal / 100 g	Protein / 100 g	Per serving
Granulated sugar	387	0 g	16 kcal · 1 tsp
Honey	304	0.3 g	64 kcal · 1 tbsp
Dark chocolate (70–85%)	598	7.8 g	170 kcal · 1 oz
Vanilla ice cream	207	3.5 g	137 kcal · 1 serving 1/2 cup
Granola	489	13.7 g	597 kcal · 1 cup

Worth knowing

Granola is oats baked in oil and sugar, and it shows: nearly 500 kcal per 100 g, so the "cup" on the cereal box is close to 600 kcal. Weigh it; a real serving is 30–40 g.

Other tables in breakfast cereals

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Calories in dry oats379 kcal / 100 g

Questions about granola

How many calories are in granola?: Granola: 489 kcal per 100 g. 1 cup (122 g) is 597 kcal with 16.7 g of protein. Source: USDA FoodData Central record 171646, "Cereals ready-to-eat, granola, homemade".
How much protein is in granola?: Granola has 13.7 g of protein per 100 g and 16.7 g per 1 cup (122 g). That is 2.8 g of protein per 100 kcal — essentially not a protein source.
Where do these calorie figures come from?: USDA FoodData Central record 171646, “Cereals ready-to-eat, granola, homemade” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

How calorie.one logs it

Type “granola” into calorie.one and the app matches this exact record — “Cereals ready-to-eat, granola, homemade” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read How accurate is calorie counting, really?.