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
Important nutritional characteristics for Granola
|
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 | 19 (medium) |
| Calories ⓘ Calories per 100-gram serving | 389 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 73.9 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup (1 NLEA serving) (49 grams) |
| 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) |
Carbs ⓘHigher in Carbs content than 96% of foods
Net carbs ⓘHigher in Net carbs content than 95% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 90% of foods
Vitamin B2 ⓘHigher in Vitamin B2 content than 89% of foods
Vitamin B3 ⓘHigher in Vitamin B3 content than 88% of foods
Granola calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 389 |
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
Calcium:
33 mg of 1,000 mg
3%
Iron:
3.7 mg of 8 mg
46%
Magnesium:
68 mg of 420 mg
16%
Phosphorus:
228 mg of 700 mg
33%
Potassium:
215 mg of 3,400 mg
6%
Sodium:
257 mg of 2,300 mg
11%
Zinc:
7.7 mg of 11 mg
70%
Copper:
0.6 mg of 1 mg
67%
Manganese:
0 mg of 2 mg
0%
Selenium:
17.3 µg of 55 µg
31%
Choline:
22.6 mg of 550 mg
4%
Mineral chart - relative view
Zinc
7.7 mg
TOP 12%
Iron
3.7 mg
TOP 15%
Magnesium
68 mg
TOP 18%
Copper
0.6 mg
TOP 19%
Phosphorus
228 mg
TOP 27%
Sodium
257 mg
TOP 37%
Calcium
33 mg
TOP 42%
Selenium
17.3 µg
TOP 50%
Potassium
215 mg
TOP 56%
Choline
22.6 mg
TOP 74%
Vitamin coverage chart
Vitamin A:
1531 IU of 5,000 IU
31%
Vitamin E :
2.43 mg of 15 mg
16%
Vitamin D:
2.1 µg of 10 µg
21%
Vitamin C:
6 mg of 90 mg
7%
Vitamin B1:
0.76 mg of 1 mg
63%
Vitamin B2:
0.87 mg of 1 mg
67%
Vitamin B3:
10.2 mg of 16 mg
64%
Vitamin B5:
0 mg of 5 mg
0%
Vitamin B6:
4.08 mg of 1 mg
314%
Folate:
816 µg of 400 µg
204%
Vitamin B12:
12 µg of 2 µg
500%
Vitamin K:
1.3 µg of 120 µg
1%
Vitamin chart - relative view
Vitamin B6
4.08 mg
TOP 10%
Vitamin B2
0.87 mg
TOP 11%
Vitamin B3
10.2 mg
TOP 12%
Vitamin B1
0.76 mg
TOP 12%
Vitamin B12
12 µg
TOP 15%
Folate
816 µg
TOP 15%
Vitamin A
1531 IU
TOP 16%
Vitamin C
6 mg
TOP 28%
Vitamin E
2.43 mg
TOP 39%
Vitamin D
2.1 µg
TOP 41%
Vitamin K
1.3 µg
TOP 76%
Macronutrients chart
Protein:
Daily Value: 17%
8.7 g of 50 g
17%
Fats:
Daily Value: 9%
5.7 g of 65 g
9%
Carbs:
Daily Value: 27%
80.9 g of 300 g
27%
Water:
Daily Value: 0%
3.5 g of 2,000 g
0%
Other:
1.2 g
Fat type information
Saturated Fat:
1.39 g
Monounsaturated Fat:
2.5 g
Polyunsaturated fat:
1.6 g
Fiber content ratio for Granola
Sugar:
28.3 g
Fiber:
7 g
Other:
45.6 g
All nutrients for Granola per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 389kcal | 19% | 16% |
8.3 times more than Orange
|
| Protein | 8.7g | 21% | 48% |
3.1 times more than Broccoli
|
| Fats | 5.7g | 9% | 48% |
5.8 times less than Cheddar Cheese
|
| Vitamin C | 6mg | 7% | 28% |
8.8 times less than Lemon
|
| Net carbs | 73.9g | N/A | 5% |
1.4 times more than Chocolate
|
| Carbs | 80.9g | 27% | 4% |
2.9 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 2.1µg | 21% | 41% |
Equal to Egg
|
| Iron | 3.7mg | 46% | 15% |
1.4 times more than Beef broiled
|
| Calcium | 33mg | 3% | 42% |
3.8 times less than Milk
|
| Potassium | 215mg | 6% | 56% |
1.5 times more than Cucumber
|
| Magnesium | 68mg | 16% | 18% |
2.1 times less than Almond
|
| Sugar | 28.3g | N/A | 29% |
3.2 times more than Coca-Cola
|
| Fiber | 7g | 28% | 15% |
2.9 times more than Orange
|
| Copper | 0.6mg | 67% | 19% |
4.2 times more than Shiitake
|
| Zinc | 7.7mg | 70% | 12% |
1.2 times more than Beef broiled
|
| Phosphorus | 228mg | 33% | 27% |
1.3 times more than Chicken meat
|
| Sodium | 257mg | 11% | 37% |
1.9 times less than White Bread
|
| Vitamin A | 1531IU | 31% | 16% |
10.9 times less than Carrot
|
| Vitamin A RAE | 459µg | 51% | 21% | |
| Vitamin E | 2.43mg | 16% | 39% |
1.7 times more than Kiwifruit
|
| Selenium | 17.3µg | 31% | 50% | |
| Vitamin B1 | 0.76mg | 63% | 12% |
2.9 times more than Pea raw
|
| Vitamin B2 | 0.87mg | 67% | 11% |
6.7 times more than Avocado
|
| Vitamin B3 | 10.2mg | 64% | 12% |
1.1 times more than Turkey meat
|
| Vitamin B6 | 4.08mg | 314% | 10% |
34.3 times more than Oat
|
| Vitamin B12 | 12µg | 500% | 15% |
17.1 times more than Pork
|
| Vitamin K | 1.3µg | 1% | 76% |
78.2 times less than Broccoli
|
| Folate | 816µg | 204% | 15% |
13.4 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 1.39g | 7% | 55% |
4.2 times less than Beef broiled
|
| Monounsaturated Fat | 2.5g | N/A | 48% |
3.9 times less than Avocado
|
| Polyunsaturated fat | 1.6g | N/A | 36% |
29.5 times less than Walnut
|
| 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*
9%
Total Fat
6g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
11%
Sodium 257mg
27%
Total Carbohydrate
81g
28%
Dietary Fiber
7g
Total Sugars g
Includes ? g Added Sugars
Protein
9g
Vitamin D
82mcg
14%
Calcium
33mg
3%
Iron
4mg
50%
Potassium
215mg
6%
*
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
Granola nutrition infographic
Infographic link