Calories in granola.
489 kcal per 100 g.
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.
Cereals ready-to-eat, granola, homemade · SR Legacy (2018-04) · USDA FDC 171646
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 489 kcal | 489 kcal |
| Protein | 13.7 g | 13.7 g |
| Carbohydrates | 53.9 g | 53.9 g |
| Fat | 24.3 g | 24.3 g |
| Fibre | 8.9 g | 8.9 g |
| Sugars | 19.8 g | 19.8 g |
| Saturated fat | 3.96 g | 3.96 g |
| Sodium | 26 mg | 26 mg |
| Salt (calculated from sodium) | 0.07 g | 0.07 g |
| Vitamin A (RAE) | 1 ug | 1 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 11.1 mg | 11.1 mg |
| Vitamin K (phylloquinone) | 5.3 ug | 5.3 ug |
| Vitamin C | 1.2 mg | 1.2 mg |
| Thiamin | 0.55 mg | 0.55 mg |
| Riboflavin | 0.35 mg | 0.35 mg |
| Niacin | 2.74 mg | 2.74 mg |
| Vitamin B6 | 0.37 mg | 0.37 mg |
| Folate, total | 84 ug | 84 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 539 mg | 539 mg |
| Calcium | 76 mg | 76 mg |
| Phosphorus | 431 mg | 431 mg |
| Magnesium | 168 mg | 168 mg |
| Iron | 3.95 mg | 3.95 mg |
| Zinc | 4.17 mg | 4.17 mg |
| Selenium | 25.4 ug | 25.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.65 mg | 0.65 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Granola is oats baked in fat and sugar until dry, which is why it lands at 489 kcal per 100 g while plain oats are about 380 and cooked oatmeal under 70. The baking removes water and adds oil; both push the number up. Homemade with less oil and honey drops it, but rarely below 400.
Logging this food
The listed cup is 122 g and 597 kcal — a cereal-bowl portion. A realistic "sprinkle" over yogurt is 30 g (147 kcal); a typical bowl 60–80 g (290–390 kcal). Weigh it once; it is the single most under-estimated breakfast food because it looks like cereal and eats like a cookie.
Swaps and alternatives
Plain rolled oats cooked into porridge give the same oats at about a seventh of the calories per gram, because of the water. Muesli (unbaked, unsweetened) is around 350 kcal per 100 g. For the crunch on yogurt, 15 g of granola plus fresh berries keeps the texture at a third of the calories.