Grains and starches

Granola nutrition, every number, sourced.

For 1 oz of granola, count 139 calories. The protein in that portion is 3.9 g. The record behind it is USDA’s “Cereals ready-to-eat, granola, homemade”. The nutrients it delivers best are vitamin E. Set the serving below and the panel works it out, with the full nutrient table following your choice.

By Alen Yaco · Updated 20 September 2026

Figures: USDA FoodData Central, record 171646. Calculated in your browser; nothing is uploaded.

How many calories are in granola?

USDA puts 1 oz of granola at 139 calories and 100 g at 489. Other household measures follow, each with its weighed gram figure.

How much protein does granola provide?

The protein count for 1 oz of granola is 3.9 g, equal to 8 percent of the Daily Value. 11 percent of the energy in granola is protein, which is too little to plan around.

Its energy is 45 percent fat, 44 percent carbohydrate and 11 percent protein, meaning it behaves as mostly a fat in a meal.

Choosing and cooking granola

Granola consists of rolled oats baked with sweeteners and oil until crisp. Shops sell it loose in bins, in boxes, or clustered into chunks. Look for packages with large, intact clusters rather than mostly loose dust. Check that any dried fruit present remains soft rather than crystallised or excessively hardened.

When baking granola, the sugars caramelise and bind the oats together. The mixture only crisps up as it cools, not while in the oven. The commonest mistake is stirring the tray during the cooling phase. This breaks the delicate sheets apart, turning what should be chunky clusters into dry gravel.

Serve granola over thick Greek yoghurt, or layer it with compote for a classic parfait. In German-speaking regions, cooks stir it into bircher muesli for textural contrast. It also works as a crunchy topping for baked fruit crumbles, or scattered over warm porridge just before serving.

Micronutrients in granola

Top of the list for 1 oz of granola: vitamin E at 21 percent of a day. The remaining nutrients are tabulated underneath and update live.

At 8.9 g of fibre per 100 g, granola is one of the denser ordinary sources: a 100 g serving is 32 percent of a day.

It carries 20 g of sugar per 100 g.

Putting granola into a day of eating

Against the standard 2,000 calorie reference, 1 oz of granola takes up 7 percent of the energy and supplies 8 percent of the protein. For a figure that fits you, start with the TDEE calculator, then set grams with the macro calculator.

Three recipes built around granola

Written by the Calorie Counter Team. The nutrition under each one is not an estimate: every ingredient is matched to its USDA FoodData Central record and the totals are summed from those, then divided by the servings.

Breakfast · British

Granola and Raspberry Yoghurt Pots

A layered breakfast of oat granola, plain yoghurt and stewed raspberries.

10 min · serves 2

403kcal

19gprotein

15gfat

48gcarbs

Ingredients

• 120g granola 120 g
• 200g Greek yoghurt 200 g
• 100g fresh raspberries 100 g
• 15g honey 15 g

Method

1. Crush the raspberries with a fork in a small bowl.
2. Mix the honey into the crushed raspberries.
3. Divide half of the granola between two glasses.
4. Spoon half of the yoghurt over the granola.
5. Repeat the layers with the remaining granola, yoghurt and raspberry mixture.

Summed from 4 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Snack · British

Baked Granola Bars

Dense baked bars made with granola, peanut butter and honey.

35 min · serves 8

302kcal

7.7gprotein

18gfat

29gcarbs

Ingredients

• 250g granola 250 g
• 120g smooth peanut butter 120 g
• 85g honey 85 g
• 30g unsalted butter 30 g
• 2g table salt 2 g

Method

1. Heat the oven to 160 degrees Celsius and line a 20 centimetre square tin with baking paper.
2. Melt the peanut butter, honey, butter and salt in a saucepan over low heat.
3. Stir the granola into the melted mixture until fully coated.
4. Press the mixture firmly into the lined tin using the back of a spoon.
5. Bake for 20 minutes until the edges are golden brown.
6. Leave to cool completely in the tin before slicing into eight bars.

Built from 5 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Side · British

Granola Crusted Sweet Potatoes

Roasted sweet potato halves topped with a spiced butter and granola crust.

50 min · serves 4

324kcal

5.9gprotein

14gfat

44gcarbs

Ingredients

• 600g sweet potatoes 600 g
• 100g granola 100 g
• 40g unsalted butter 40 g
• 2g ground cinnamon 2 g
• 2g table salt 2 g

Method

1. Heat the oven to 200 degrees Celsius.
2. Cut the sweet potatoes in half lengthways and place them cut-side up on a baking tray.
3. Melt the butter and mix it with the granola, cinnamon and salt in a bowl.
4. Press the granola mixture evenly onto the cut side of each sweet potato half.
5. Bake for 40 minutes until the sweet potatoes are soft and the topping is crisp.

Summed from 5 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Calorie Counter Team, food critic

Granola as part of a meal

What a meal containing granola comes to, using USDA numbers for every part of it.

Grains and starches: where granola sits

Here is how granola sits among its neighbours per 100 g; the form column keeps raw and cooked apart.

Common questions on granola

How many calories are in 1 oz of granola?

Count 139 calories. The source is the USDA record “Cereals ready-to-eat, granola, homemade” (FDC 171646), which lists 489 calories per 100 g.

Is there much protein in granola?

3.9 g in 1 oz of granola, or 14 g per 100 g. That is 8 percent of the 50 g Daily Value.

Is granola good for weight loss?

That depends on the rest of the day, not on granola. For planning: 1 oz of granola is 139 calories and 3.9 g of protein, 11 percent protein by energy, which means it needs a protein-rich partner on the plate.

How much carbohydrate does granola contain?

1 oz of granola contains 15 g of carbohydrate. Fibre makes up 2.5 g of that and sugar 5.6 g.

Why does granola sometimes burn in the oven?

Bake it at a low temperature and stir it occasionally while hot. Keep a close eye on the tray, because the honey or syrup can scorch quickly. The nuts and seeds will continue to brown slightly even after you remove the pan.

Why has my stored granola lost its crunch?

It has absorbed moisture from the air. Granola is highly hygroscopic due to the sugars. Store it in a rigid, airtight container immediately after it cools completely. You can crisp soft granola again by warming it briefly in the oven.

Sources

• Cereals ready-to-eat, granola, homemade — USDA FoodData Central, FDC ID 171646
• Daily Values for nutrition labelling, 21 CFR 101.9