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Granola nutrition facts
A 1 undetermined oz (28 g) serving of granola provides 139 calories, 4 g protein, 15 g carbohydrate, and 7 g fat — about 11% of its calories from protein, 44% from carbohydrate, and 45% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined oz (28 g) | Per 100 g |
|---|---|---|
| Calories | 139 | 489 |
| Protein | 4 g | 14 g |
| Total carbohydrate | 15 g | 54 g |
| Total fat | 7 g | 24 g |
Vitamins & minerals
Per serving (28 g)
- Vitamin C
- 0.34 mg
- Vitamin A (RAE)
- 0.28 mcg
- Vitamin E
- 3.15 mg
- Vitamin K
- 1.50 mcg
- Thiamin (B1)
- 0.16 mg
- Riboflavin (B2)
- 0.10 mg
- Niacin (B3)
- 0.78 mg
- Vitamin B6
- 0.10 mg
- Folate (DFE)
- 23.8 mcg
- Magnesium
- 47.6 mg
- Phosphorus
- 122 mg
- Zinc
- 1.18 mg
- Copper
- 0.18 mg
- Manganese
- 1.13 mg
- Selenium
- 7.20 mcg
Photo by Polina Tankilevitch on Pexels
Selecting, storing & prepping granola
- Selecting
- Store-bought granola varies widely in added sugar and oil content — checking the nutrition label rather than relying on 'healthy' packaging cues gives a truer picture, since some brands pack in as much sugar as a dessert cereal.
- Storing
- Granola keeps 1-2 months in a sealed container at room temperature, or up to 6 months in the freezer, since its low moisture content makes it fairly shelf-stable.
- Prepping
- Baking granola in a thin, undisturbed layer and letting it cool completely on the tray before stirring helps it form larger, crunchier clusters.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined oz (28 g), granola is an excellent source of Manganese, Vitamin E, and Copper and a good source of Thiamin, Selenium, Magnesium, Zinc, and Phosphorus.
% of the FDA Daily Value per 1 undetermined oz (28 g) serving.
Key metrics
Nutrient density
Per 100 kcal, granola delivers about 7% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 93% of foods · 89% of other
- More iron than 93% of foods · 89% of other
- More magnesium than 93% of foods · 89% of other
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest other to granola by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in granola?
- A 1 undetermined oz (28 g) serving of granola has about 139 calories. Per 100 g, it has 489 calories — a very high calorie density.
- How much protein is in granola?
- Granola provides about 4 g of protein per 1 undetermined oz (28 g) serving.
- What are the macros in granola?
- Per serving, granola has roughly 4 g protein, 15 g carbohydrate, and 7 g fat. By calories, that is 11% protein, 44% carbohydrate, and 45% fat.
- Is granola high in protein?
- Granola has a protein density of about 2.8 g per 100 kcal, and 11% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in granola?
- Per 1 undetermined oz (28 g), granola is a notable source of Manganese, Vitamin E, Copper, Thiamin, Selenium, and Magnesium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of granola?
- Per 1 undetermined oz (28 g), granola has 139 calories, 4 g protein, 15 g carbohydrate, and 7 g fat, plus notable amounts of Manganese, Vitamin E, Copper, Thiamin, Selenium, and Magnesium. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 171646 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Granola Nutrition Facts.” https://nutrifactshub.com/foods/granola