Is Granola Healthy? Nutrition, Calories & Better Swaps
Granola nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 45 g |
|---|---|---|
| Calories | 450 kcal | 203 kcal |
| Energy (kilojoules) | 1,883 kJ | 847 kJ |
| Protein | 9 g | 4.1 g |
| Fat | 18 g | 8.1 g |
| incl. saturated | 3 g | 1.4 g |
| Total carbohydrates | 67 g | 30 g |
| incl. sugars | 22 g | 9.9 g |
| incl. fiber | 6.5 g | 2.9 g |
| Salt | 0.2 g | 0.1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
450 kcal (1,883 kJ) per 100 g · P/F/C 9/18/67 g
Serving (45 g) — 203 kcal (847 kJ) · Nutri-Score C
Per 100 g: sugar: medium saturated fat: medium salt: low fiber: high
In moderation. Granola sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Fiber: 2.9 g per serving — 12% of the 25 g a day the WHO recommends.
Against
- Calorie-dense: 450 kcal per 100 g — a 45 g serving is already 203 kcal.
A typical serving is 45 g: 203 kcal, 4.1 g protein, 8.1 g fat and 30 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Granola is oats baked with nuts, honey or syrup and oil. It's crunchy and filling but carries much more sugar and calories than plain oatmeal.
protein 8%fat 37%carbs 55%
Granola calories by weight, 20–150 g
30 g of granola has 135 calories and 50 g has 225. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 90 | 1.8 / 3.6 / 13 | 1.3 |
| 30 g | 135 | 2.7 / 5.4 / 20 | 2 |
| 45 g — typical serving | 203 | 4.1 / 8.1 / 30 | 2.9 |
| 50 g | 225 | 4.5 / 9 / 33 | 3.3 |
| 100 g | 450 | 9 / 18 / 67 | 6.5 |
| 150 g | 675 | 14 / 27 / 100 | 9.8 |
Free to reuse with a link to the source, CC BY 4.0
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Granola: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Granola with yogurt and berries | 149 | 7.7 / 4.7 / 20 |
| No-added-sugar granola | 430 | 11 / 20 / 57 |
| Granola | 450 | 9 / 18 / 67 |
Calories in dishes with granola
| Dish | Serving | Kcal per serving | Granola in it |
|---|---|---|---|
| Granola with yogurt and berries | 260 g | 387 | ≈50 g |
| Açaí bowl | 300 g | 384 | ≈31 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 45 g serving is 203 kcal — roughly 66 min of easy walking or 25 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Granola
Why swap: granola has a fair amount of sugar (22 g per 100 g), a fair amount of saturated fat (3 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- No-added-sugar granola — 45 g, 194 kcal: −6.3 g sugar.
FAQ
How many calories are in 100 g of granola?
100 g of granola has 450 calories, with 9 g protein, 18 g fat and 67 g carbohydrates (6.5 g fiber).
How many calories are in a serving of granola?
A 45 g serving has 203 calories: 4.1 g protein, 8.1 g fat and 30 g carbs.
What are the macros of granola?
Per 100 g: 9 g protein, 67 g carbs and 18 g fat. By calories that's about 8% protein, 55% carbs and 37% fat.
How long do you have to walk to burn a serving of granola?
About 66 min of easy walking or 25 min of cycling for a 70 kg (154 lb) person — that's the 203 calories in a 45 g serving.
How much fiber is in granola?
100 g of granola has 6.5 g of fiber; a 45 g serving has 2.9 g — 12% of the 25 g a day the WHO recommends.
How do the calories in granola change with the type?
Per 100 g it ranges from 149 kcal (granola with yogurt and berries) to 450 kcal (granola).