Granola - calories, carbs, nutrition
Granola contain several important nutrients: 1 ounce only contains 120 calories, on average. However, more than 59% of granola is composed of carbs 19 grams. It also contains 4.5 grams of fat, 3 grams of protein and 7 grams of sugar.
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120 | 19 g (59%) | 3 g (9%) | 4.5 g (32%) | 7 g |
Granola Nutritional Facts
Serving Size: 1 ounce
- Carbs - 19 g
- Dietary Fiber - 2 g
- Sugars - 7 g
- Fat - 4.5 g
- Saturated - 2 g
- Polyunsaturated - 0 g
- Monounsaturated - 0 g
- Trans - 0 g
- Protein - 3 g
- Sodium - 5 mg
- Potassium - 0 mg
- Cholesterol - 0 mg
- Vitamin A - 0 %
- Vitamin C - 0 %
- Calcium - 2 %
- Iron - 6 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in granola?
Granola contain around 120 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of granola:
- 1 ounce: 120 grams
- 1 container (28 oz. ea.): 3360 grams
If you are unsure about the size of your granola, you can estimate that an average granola contains about 120 calories. About 59% of granola calories come from carbs, 9% from protein, and 32% from fat.
How many carbs are in granola?
Here is the carb content of standard serving sizes granola:
- 1 ounce: 19 grams
- 1 container (28 oz. ea.): 532 grams
Granola also contains 2 grams of fiber, depending on its size. You can subtract 2 grams if you are looking for the net carb content 17 (net carbs = total carbs - fiber).
How does Granola fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 120/2000 Cal | 1880 Cal |
| Fat | 4.5/67 g | 62,5 g |
| Sodium | 5/2300 mg | 2295 mg |
| Cholesterol | 0/300 mg | 300 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 120/2000 Cal | 1880 Cal |
| Carbohydrates | 19/250 g | 231 g |
| Sugar | 7/75 g | 68 g |
| Fiber | 2/25 g | 23 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 120/2000 Cal | 1880 Cal |
| Fat | 4.5/67 g | 62,5 g |
| Carbohydrates | 19/250 g | 231 g |
| Protein | 3/75 g | 72 g |
How long would it take to burn off 120 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 18 minutes
- Running - 12 minutes
- Cleaning - 44 minutes
- Swimming - 20 minutes
- Pilates - 69 minutes
- Burpee - 42 minutes
- Golf - 48 minutes
- Volleyball - 85 minutes
- Rowing - 16 minutes
- Skiing - 79 minutes
- Croquet - 21 minutes
- Sleep - 94 minutes
How many protein are in granola?
Granola is a good source of quality protein, with just 1 ounce containing 3 grams.
Look at the list of protein content in different servings of granola:
- 1 ounce: 3 grams
- 1 container (28 oz. ea.): 84 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in granola?
However, despite having all the nutritious qualities of granola, 1 ounce of granola comes with almost 7 extra grams of added sugar.
Compare the sugar content of different servings of granola:
- 1 ounce: 7 grams
- 1 container (28 oz. ea.): 196 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in granola?
Granola contain on average 4.5 grams of total fat per serve (1 ounce) – the majority - 2,5 grams - of that fat is also classified as unsaturated, with only 2 grams being saturated fat.
Here is an example of the fat content in popular servings of granola:
- 1 ounce: 4.5 grams
- 1 container (28 oz. ea.): 126 grams
