Granola
Moderate nutritional value
Oats baked with nuts, seeds, oil and honey until crisp, values for plain granola.
Granola is rolled oats baked with oil, nuts, seeds and honey or sugar until crisp, eaten with milk or yogurt or as a snack. A 45 g portion has about 220 kcal, 11 g of mostly unsaturated fat, 4 g of fiber and 9 g of sugar. It is high in manganese, vitamin E and copper, with useful amounts of selenium, thiamin and magnesium. These values are for a plain homemade-style recipe rich in nuts and oil; many store-bought granolas have less fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13.7g | 24.5% |
| Fat | 24.3g | 34.7% |
| Carbs | 53.9g | 18.0% |
| Simple Sugars | 18.86g | Estimate |
| Complex Carbs | 26.13g | Estimate |
| Fiber | 8.9g | 35.6% |
| Water | 6g | 0.2% |
| Calories | 489 | 21.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.96 | g | 19.8% |
| Monounsaturated | 10.95 | g | 43.8% |
| Polyunsaturated | 7.81 | g | 60.1% |
| Omega-3 | 2.343 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| Omega-6 | 5.467 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.2 | mg |
| Vitamin E | 11.1 | mg |
| Selenium | 25.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 1 | mcg | 0.1% |
| vitamin B1 | 0.548 | mg | 45.7% |
| vitamin B2 | 0.354 | mg | 27.2% |
| vitamin B3 | 2.74 | mg | 17.1% |
| vitamin B6 | 0.37 | mg | 21.8% |
| vitamin B9 | 84 | mcg | 21.0% |
| vitamin C | 1.2 | mg | 1.3% |
| vitamin E | 11.1 | mg | 74.0% |
| vitamin K | 5.3 | mcg | 4.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 76 | mg | 7.6% |
| iron | 3.95 | mg | 21.9% |
| magnesium | 168 | mg | 42.0% |
| phosphorus | 431 | mg | 61.6% |
| potassium | 539 | mg | 20.7% |
| sodium | 26 | mg | 1.1% |
| zinc | 4.17 | mg | 37.9% |
| copper | 0.647 | mg | 71.9% |
| manganese | 3.996 | mg | 173.7% |
| selenium | 25.4 | mcg | 46.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 349 | mg | 49.9% | 108% |
| Isoleucine | 546 | mg | 39.0% | 90% |
| Leucine | 977 | mg | 35.8% | 79% |
| Lysine limiting | 631 | mg | 30.0% | 65% |
| Methionine | 527 | mg | 50.2% | 114% |
| Phenylalanine | 1047 | mg | 59.8% | 127% |
| Threonine | 479 | mg | 45.6% | 95% |
| Tryptophan | 186 | mg | 66.4% | 140% |
| Valine | 698 | mg | 38.4% | 87% |
Compare with other products
Values per 100 g
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