Granola nutrition: calories, carbs, GI, protein, fiber, fats
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Granola
| Calories ⓘ Calories for selected serving | 389 kcal |
|
Glycemic index ⓘ
Source: The mean GI of 11 foods. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|
53 (low) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 19 (medium) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 111 ⓘ https://pubmed.ncbi.nlm.nih.gov/29759105/ - The insulin index for whole grain oat protein granola. |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 74 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup (1 NLEA serving) (49 g) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 6 (acidic) |
| Oxalates | 20 mg ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ |
Vitamin B-12, added ⓘHigher in Vitamin B-12, added content than 99% of foods
Folate ⓘHigher in Folate content than 99% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 99% of foods
Vitamin B12 ⓘHigher in Vitamin B12 content than 98% of foods
Vitamin A ⓘHigher in Vitamin A content than 96% of foods
Granola calories (kcal)
| Calories for different serving sizes of granola | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 389 |
Extra Nutrition facts for Granola
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 2.2 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 447 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 26 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 2.9 |
Granola Glycemic index (GI)
Source:
The mean GI of 11 foods. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
Granola Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1377µg of 900µg
153%
Vitamin E:
7.3mg of 15mg
49%
Vitamin D:
6.3µg of 20µg
32%
Vitamin C:
18mg of 90mg
20%
Vitamin B1:
2.3mg of 1mg
190%
Vitamin B2:
2.6mg of 1mg
201%
Vitamin B3:
31mg of 16mg
191%
Vitamin B5:
0mg of 5mg
0%
Vitamin B6:
12mg of 1mg
942%
Folate:
2448µg of 400µg
612%
Vitamin B12:
36µg of 2µg
1500%
Vitamin K:
3.9µg of 120µg
3.3%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 17%
8.7 g of 50 g
8.7 g (17% of DV )
Fats:
Daily Value: 9%
5.7 g of 65 g
5.7 g (9% of DV )
Carbs:
Daily Value: 27%
80.9 g of 300 g
80.9 g (27% of DV )
Water:
Daily Value: 0%
3.5 g of 2,000 g
3.5 g (0% of DV )
Other:
1.2 g
1.2 g
Fat type information
Saturated fat:
1.4 g
Monounsaturated fat:
2.5 g
Polyunsaturated fat:
1.6 g
Fiber content ratio for Granola
Sugar:
28 g
Fiber:
7 g
Other:
46 g
All nutrients for Granola per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 459µg | 51% | 4% | |
| Calories | 389kcal | 19% | 17% |
8.3 times more than Orange
|
| Protein | 8.7g | 21% | 49% |
3.1 times more than Broccoli
|
| Protein per 100 calories | 2.2g | N/A | 69% | |
| Calories per 10 g protein | 447kcal | N/A | 28% | |
| Weight per 100 calories | 26g | N/A | 84% | |
| Fats | 5.7g | 9% | 48% |
5.8 times less than Cheese
|
| Unsaturated / Saturated Fat ratio | 2.9 | N/A | 27% | |
| Vitamin C | 6mg | 7% | 19% |
8.8 times less than Lemon
|
| Net carbs | 74g | N/A | 5% |
1.4 times more than Chocolate
|
| Carbs | 81g | 27% | 4% |
2.9 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 82 IU | 10% | 4% |
1.1 times less than Egg
|
| Vitamin D | 2.1µg | 11% | 4% |
Equal to Egg
|
| Magnesium | 68mg | 16% | 10% |
2.1 times less than Almonds
|
| Calcium | 33mg | 3% | 39% |
3.8 times less than Milk
|
| Potassium | 215mg | 6% | 51% |
1.5 times more than Cucumber
|
| Iron | 3.7mg | 46% | 14% |
1.4 times more than Beef broiled
|
| Sugar | 28g | N/A | 9% |
3.2 times more than Coca-Cola
|
| Fiber | 7g | 28% | 8% |
2.9 times more than Orange
|
| Copper | 0.6mg | 67% | 5% |
4.2 times more than Shiitake
|
| Zinc | 7.7mg | 70% | 4% |
1.2 times more than Beef broiled
|
| Phosphorus | 228mg | 33% | 21% |
1.3 times more than Chicken meat
|
| Sodium | 257mg | 11% | 37% |
1.9 times less than White bread
|
| Vitamin E | 2.4mg | 16% | 7% |
1.7 times more than Kiwi
|
| Selenium | 17µg | 31% | 31% | |
| Vitamin B1 | 0.76mg | 63% | 5% |
2.9 times more than Pea raw
|
| Vitamin B2 | 0.87mg | 67% | 5% |
6.7 times more than Avocado
|
| Vitamin B3 | 10mg | 64% | 5% |
1.1 times more than Turkey meat
|
| Vitamin B6 | 4.1mg | 314% | 1% |
34.3 times more than Oats
|
| Vitamin B12 | 12µg | 500% | 2% |
17.1 times more than Pork
|
| Vitamin K | 1.3µg | 1% | 36% |
78.2 times less than Broccoli
|
| Folate | 816µg | 204% | 1% |
13.4 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Choline | 23mg | 4% | 29% | |
| Saturated fat | 1.4g | 7% | 51% |
4.2 times less than Beef broiled
|
| Monounsaturated fat | 2.5g | N/A | 41% |
3.9 times less than Avocado
|
| Polyunsaturated fat | 1.6g | N/A | 29% |
29.5 times less than Walnut
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 389
% Daily Value*
8.8%
Total Fat
5.7g
6.3%
Saturated Fat 1.4g
0
Trans Fat
0g
0
Cholesterol 0mg
11%
Sodium 257mg
27%
Total Carbohydrate
81g
28%
Dietary Fiber
7g
Total Sugars 0g
Includes ? g Added Sugars
Protein
8.7g
Vitamin D
82mcg
10%
Calcium
33mg
3.3%
Iron
3.7mg
46%
Potassium
215mg
6.3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Granola nutrition infographic
Infographic link