Foods · Comparisons
Oats (dry) vs Granola: calories and nutrition compared
The short answer
Gram for gram, there are about 29% more calories in granola than in oats (dry). Per 100 g: oats (dry) ≈379 calories, granola ≈489. In a typical portion, 1 cup of oats (dry) is about 307 calories and 1 cup of granola about 597.
Side by side, per 100 g
| Per 100 g | Oats (dry) | Granola |
|---|---|---|
| Calories | 379 kcal | 489 kcal |
| Protein | 13.2 g | 13.7 g |
| Carbohydrate | 67.7 g | 53.9 g |
| of which sugars | 1 g | 19.8 g |
| Fibre | 10.1 g | 8.9 g |
| Fat | 6.5 g | 24.3 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Oats (dry) | 1 cup | 81 g | 307 | 10.7 g |
| Granola | 1 cup | 122 g | 597 | 16.7 g |
Protein per 100 calories
Per 100 calories: about 3.5 g of protein in oats (dry), about 2.8 g in granola.
Which one to pick
- Fewer calories per bite: Oats (dry).
- More protein per calorie: Oats (dry).
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Oats (dry) (FDC 173904), Granola (FDC 171646).
Full nutrition pages: Oats (dry) · Granola