Granola: Calories, Nutrition & Healthier Swaps
450 kcal per 100 g · Nutri-Score C
sugar: medium saturated fat: medium salt: low fiber: high
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.
Granola nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 45 g |
|---|---|---|
| Calories | 450 kcal | 203 kcal |
| Protein | 9 g | 4.1 g |
| Fat | 18 g | 8.1 g |
| incl. saturated | 3 g | 1.4 g |
| Carbohydrates | 60 g | 27 g |
| incl. sugars | 22 g | 9.9 g |
| Fiber | 6.5 g | 2.9 g |
| Salt | 0.2 g | 0.1 g |
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.
Granola: nutrition highlights
It has 2.9 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, granola gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's calorie-dense — 450 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (serving, 45 g) 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
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- No-added-sugar granola — 45 g, 194 kcal: −6.3 g sugar.
- Rye bran — 90 g, 199 kcal: −9 g sugar, +36 g fibre.
- Wheat bran — 90 g, 194 kcal: −9.5 g sugar, +36 g fibre.
- Buckwheat flakes — 60 g, 204 kcal: −9 g sugar.