News of Health / Nutrition Facts Library
Granola Nutrition Facts: Is Granola Good for You?
Homemade granola provides significant amounts of fiber, protein, and many essential vitamins and minerals. Per 100 grams, it is high in manganese, vitamin E, copper, and zinc. However, it is also a calorie-dense food, with notable amounts of total fat and sugars. Whether it’s a good choice depends on your portion size and overall dietary pattern, as a one-cup serving contains nearly 600 calories and 24 grams of sugar.
Per 100 g · Cereals ready-to-eat, granola, homemade
What stands out in granola
- High in key minerals. A 100-gram serving of homemade granola is high in several minerals, providing 174% of the Daily Value for manganese, 72% for copper, 46% for selenium, 40% for magnesium, and 38% for zinc.
- Source of B vitamins and vitamin E. This granola is high in vitamin E, with 74% of the DV per 100 grams. It is also high in several B vitamins, including thiamin (46% DV), riboflavin (27% DV), vitamin B6 (22% DV), and folate (21% DV).
- Source of fiber and protein. Per 100 grams, homemade granola provides about 14 grams of protein (27% DV) and 9 grams of dietary fiber (32% DV). It also contains about 54 grams of carbohydrates.
- Fat composition. The 24 grams of total fat per 100 grams are primarily monounsaturated (11 g) and polyunsaturated (about 8 g) fats. It contains 4 grams of saturated fat and no cholesterol.
What to keep in mind
- Homemade granola is calorie-dense, with 489 calories per 100 grams.
- Be mindful of portion sizes, as it contains about 20 grams of total sugars and 4 grams of saturated fat (20% DV) per 100-gram serving.
Granola nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 489 kcal | – |
| Protein | 13.7 g | 27% |
| Total fat | 24.3 g | 31% |
| Saturated fat | 4 g | 20% |
| Monounsaturated fat | 11 g | – |
| Polyunsaturated fat | 7.8 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 53.9 g | 20% |
| Dietary fiber | 8.9 g | 32% |
| Total sugars | 19.8 g | – |
| Water | 5.8 g | – |
| Sodium | 26 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 539 mg | 11% |
| Calcium | 76 mg | 6% |
| Iron | 4 mg | 22% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 431 mg | 34% |
| Zinc | 4.2 mg | 38% |
| Copper | 0.65 mg | 72% |
| Manganese | 4 mg | 174% |
| Selenium | 25.4 mcg | 46% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 11.1 mg | 74% |
| Vitamin K | 5.3 mcg | 4% |
| Thiamin (B1) | 0.55 mg | 46% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Niacin (B3) | 2.7 mg | 17% |
| Vitamin B6 | 0.37 mg | 22% |
| Folate (DFE) | 84 mcg | 21% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 49.2 mg | 9% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Granola by portion
The nutrition values are based on a 100-gram amount, which is about three-quarters of a cup. A one-ounce serving, which is a common portion for cereal, has 139 calories, 7 grams of fat, 15 grams of carbohydrates, and about 6 grams of sugar. A larger one-cup portion contains 597 calories, about 30 grams of fat, 66 grams of carbohydrates, and 24 grams of sugar. This larger serving also provides nearly 11 grams of dietary fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 122 g | 597 | 16.7 g | 65.8 g | 10.9 g | 29.6 g |
| 1 oz | 28 g | 139 | 3.9 g | 15.3 g | 2.5 g | 6.9 g |
How granola compares with other condiments, snacks and spices
The nutrition data shown is for homemade granola. Within the USDA category of condiments, snacks, and spices, it ranks second highest for calories, protein, and total fat out of 16 foods. It is much higher in fat and calories than other snacks like rice cakes or soft pretzels. Compared to mayonnaise, granola has less fat but significantly more carbohydrates and protein. Its fiber content of about 9 grams per 100 grams is lower than that of a spice like turmeric (23 g) but higher than that of rice cakes (4 g). Granola is very low in sodium, ranking 14th in the group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Granola | 489 | 13.7 g | 53.9 g | 8.9 g | 24.3 g |
| Rice Cakes | 392 | 7.1 g | 81.1 g | 4.2 g | 4.3 g |
| Soft Pretzels | 338 | 8.2 g | 69.4 g | 1.7 g | 3.1 g |
| Turmeric | 312 | 9.7 g | 67.1 g | 22.7 g | 3.2 g |
| Mayonnaise | 680 | 0.96 g | 0.57 g | 0 g | 74.8 g |
Quick answers
How many calories are in a cup of homemade granola?
According to USDA data, a one-cup serving of homemade granola contains 597 calories.
How much sugar is in homemade granola?
A 100-gram serving of homemade granola has about 20 grams of total sugars. A one-cup portion has 24 grams of sugar, while a one-ounce portion has about 6 grams.
Is homemade granola a good source of protein and fiber?
Yes, per 100 grams, it is considered high in both protein, with 14 grams (27% DV), and dietary fiber, with about 9 grams (32% DV).
When to talk to a doctor or dietitian
- At 539 mg of potassium per 100 g, granola is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how granola fits your situation.
Last updated October 21, 2026