Foods · Breakfast cereals
Calories in granola
Granola: about 489 calories per 100 g. A portion of 1 cup (122 g) has about 597 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 489 | 13.7 g | 53.9 g | 24.3 g |
| 1 cup | 122 g | 597 | 16.7 g | 65.7 g | 29.7 g |
| 1 oz | 28 g | 139 | 3.9 g | 15.3 g | 6.9 g |
Where the calories come from
- Protein 11%
- Carbs 44%
- Fat 45%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 489 kcal |
| Protein | 13.7 g |
| Carbohydrate | 53.9 g |
| of which sugars | 19.8 g |
| Fibre | 8.9 g |
| Fat | 24.3 g |
| of which saturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 26 mg |
| Potassium | 539 mg |
| Calcium | 76 mg |
| Iron | 4 mg |
| Vitamin C | 1.2 mg |
| Water | 5.8 g |
What 597 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of granola (1 cup, 597 calories) equals about 135 minutes of walking or 62 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Cereals ready-to-eat, granola, homemade”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in granola (1 cup)?
About 597 calories (≈). That is 1 cup (122 g) of granola, using the USDA reference value of 489 calories per 100 g.
How many calories are in 100 grams of granola?
About 489 calories (≈). One ounce (28 g) is about 139 calories.
How much protein is in granola?
13.7 g per 100 g, and about 11% of its calories come from protein (≈). A portion of 1 cup has about 16.7 g.
Source
- USDA FoodData Central, SR Legacy: Cereals ready-to-eat, granola, homemade (FDC ID 171646)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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