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Granola nutrition facts
A 1 undetermined oz (28 g) serving of granola provides 139 calories, 4 g protein, 15 g carbohydrate, and 7 g fat — about 11% of its calories from protein, 44% from carbohydrate, and 45% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (28 g)
- Vitamin C
- 0.34 mg
- Vitamin A (RAE)
- 0.28 mcg
- Vitamin E
- 3.15 mg
- Vitamin K
- 1.50 mcg
- Thiamin (B1)
- 0.16 mg
- Riboflavin (B2)
- 0.10 mg
- Niacin (B3)
- 0.78 mg
- Vitamin B6
- 0.10 mg
- Folate (DFE)
- 23.8 mcg
- Magnesium
- 47.6 mg
- Phosphorus
- 122 mg
- Zinc
- 1.18 mg
- Copper
- 0.18 mg
- Manganese
- 1.13 mg
- Selenium
- 7.20 mcg
Nutrition highlights
Per 1 undetermined oz (28 g), granola is an excellent source of Manganese, Vitamin E, and Copper and a good source of Thiamin, Selenium, Magnesium, Zinc, and Phosphorus.
% of the FDA Daily Value per 1 undetermined oz (28 g) serving.
Key metrics
Nutrient density
Per 100 kcal, granola delivers about 7% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 93% of foods · 89% of other
- More iron than 93% of foods · 89% of other
- More magnesium than 93% of foods · 89% of other
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest other to granola by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in granola?
- A 1 undetermined oz (28 g) serving of granola has about 139 calories. Per 100 g, it has 489 calories — a very high calorie density.
- How much protein is in granola?
- Granola provides about 4 g of protein per 1 undetermined oz (28 g) serving.
- What are the macros in granola?
- Per serving, granola has roughly 4 g protein, 15 g carbohydrate, and 7 g fat. By calories, that is 11% protein, 44% carbohydrate, and 45% fat.
- Is granola high in protein?
- Granola has a protein density of about 2.8 g per 100 kcal, and 11% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in granola?
- Per 1 undetermined oz (28 g), granola is a notable source of Manganese, Vitamin E, Copper, Thiamin, Selenium, and Magnesium. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 171646 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Granola Nutrition Facts.” https://www.nutrifactshub.com/foods/granola