Food calories · USDA data
Calories in granola
139 calories
in 1 oz, 28.4 g
- Protein
- 3.9 g
- Carbs
- 15.3 g
- Fat
- 6.9 g
- Fiber
- 2.5 g
Granola has 139 calories. That is USDA's figure for 1 oz, which weighs 28.4 g. Per 100 g, granola has 489 calories.
Its calories are spread out: 44% from carbohydrate, 45% from fat and 11% from protein.
It takes 20 g of granola to reach 100 calories, which is about 0.7 × 1 oz.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 122 g | 597 | 16.7 g | 65.7 g | 29.7 g |
| 1 oz | 28.3 g | 138 | 3.9 g | 15.2 g | 6.9 g |
| 100 g | 100 g | 489 | 13.7 g | 53.9 g | 24.3 g |
Portion weights are USDA's own. Your granola may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 11% of calories (13.7 g per 100 g)
- Carbohydrate: 44% (53.9 g per 100 g, of which 8.9 g fiber)
- Fat: 45% (24.3 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, pancakes has the fewest calories of these four (227 per 100 g) and granola the most (489).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Granola | 489 | 13.7 g | 53.9 g | 24.3 g |
| Oats | 379 | 13.2 g | 67.7 g | 6.5 g |
| Waffle | 291 | 7.9 g | 32.9 g | 14.1 g |
| Pancakes | 227 | 6.4 g | 28.3 g | 9.7 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in granola?
Granola has 139 calories. USDA weighs 1 oz at 28.4 g, and granola has 489 calories per 100 g.
How much protein does granola have?
1 oz (28.4 g) has 3.9 g of protein, 8% of the 50 g Daily Value. Per 100 g it is 13.7 g.
How many carbs does granola have?
1 oz has 15.3 g of carbohydrate, including 2.5 g of fiber, and 6.9 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Cereals ready-to-eat, granola, homemade (FDC ID 171646). Values are averages; a packaged food's label may differ.