Granola Nutrition Calculator — Calorie Density, Fat Content & Actual Serving Size Math

Homemade granola (FDC 171646) delivers 489 kcal per 100g — a calorie density closer to milk chocolate (~535 kcal) than to plain rolled oats (~379 kcal) or corn flakes (~357 kcal). The difference comes from added oil (typically vegetable or coconut oil) and sweeteners (honey, maple syrup, or brown sugar) that are mixed in before baking ^[1].

A standard food label serving is ⅓ cup (~30g) at 147 calories — but research tracking actual granola consumption finds most people pour ½ to ¾ cup (60-90g), consuming 293-440 calories before adding milk, yogurt, or fruit. The gap between label serving and actual serving is one of the largest among breakfast foods ^[1][2].

For comparison: plain rolled oats have 379 kcal per 100g (dry), muesli has ~363 kcal, and corn flakes ~357 kcal. Granola's 489 kcal represents a 29% premium over plain oats and 37% over corn flakes — entirely from the baking oil and sweetener that give granola its crunchy, toasted texture. The oats themselves aren't the calorie source; the recipe is ^[1][2].

Granola contains 24.31g fat per 100g — dramatically more than plain oats (6.9g), muesli (~5.6g), or corn flakes (0.4g). This fat comes almost entirely from added cooking oil (canola, coconut, or olive oil) used to coat the oats before baking. The oil serves a structural purpose: it carries the sweetener into the oat surface and creates the characteristic crunch when baked ^[1].

Saturated fat at 3.96g per 100g depends heavily on the oil used. Coconut oil-based granola can have 12-15g saturated fat per 100g (coconut oil is ~82% saturated), while canola oil-based versions stay near the USDA homemade average of ~4g. A half-cup bowl (60g) has roughly 14.6g total fat (19% DV) and 2.4g saturated fat (12% DV) using the USDA profile ^[1][2].

Vitamin E at 11.1mg per 100g (74% DV) is a direct benefit of the added oil — particularly when sunflower, safflower, or canola oil is used. This is the highest vitamin E content of any standard cereal product. A half-cup serving delivers 6.7mg vitamin E (45% DV), making granola one of the most efficient vitamin E sources in a typical breakfast ^[1].

Granola's macronutrient profile includes 13.67g protein per 100g — substantially more than corn flakes (7g), muesli (10g), or even plain oats (13.2g). The protein comes from the oat base plus added nuts (almonds, pecans, walnuts) and seeds that are common in homemade recipes ^[1].

Fiber at 8.9g per 100g (32% DV) exceeds plain oats (10.1g by a smaller margin than expected), muesli (6.3g), and dwarfs corn flakes (0.7g). A half-cup serving provides 5.3g fiber (19% DV). The fiber is primarily beta-glucan from oats — the same soluble fiber found in plain oatmeal ^[1].

The mineral profile is genuinely impressive: magnesium 168mg (40% DV), phosphorus 431mg (34% DV), zinc 4.17mg (38% DV), manganese 3.996mg (174% DV), selenium 25.4mcg (46% DV), and iron 3.95mg (22% DV) per 100g. These come from the whole-grain oat base and added nuts/seeds — they are not from fortification like corn flakes' iron. Granola is one of the most mineral-dense breakfast options per serving ^[1][2].

Most granola nutrition labels define a serving as ⅓ cup or approximately 28-30g — yielding roughly 140-150 calories. This serving size was established to keep the per-serving calorie count visually comparable to other cereals. But granola is much denser than flaked or puffed cereals: a ⅓ cup of granola weighs 30g, while a ⅓ cup of corn flakes weighs only about 10g ^[1][2].

Research and dietary surveys consistently show people serve themselves ½ to ¾ cup (60-90g) of granola — 2x to 3x the label serving. At 60g, calories reach 293 kcal before additions. Add ½ cup whole milk (75 kcal), half a banana (53 kcal), and the total breakfast hits 421 calories — a perfectly reasonable meal, but far from the "147 calories" the label implies ^[1][2].

Low-fat granola (FDC variant) reduces calories to ~381 kcal per 100g (22% reduction) by cutting oil from ~24g to ~5.5g fat per 100g. However, fat is typically replaced with more sugar (35.1g vs 24.5g) and sodium rises to 232mg (vs 26mg in homemade). The calorie reduction is real but the sugar increase and sodium addition are worth noting for those tracking either ^[1].

The USDA entry (FDC 171646) represents homemade granola — which has notably different nutrition from mass-market brands. Homemade typically uses more oil (24g fat/100g) but less sugar (24.5g) and minimal sodium (26mg) compared to commercial versions that may have 8-15g fat, 28-35g sugar, and 150-300mg sodium per 100g ^[1][2].

The sugar source matters for journaling: homemade granola typically uses honey or maple syrup, while commercial versions may use corn syrup, invert sugar, or maltodextrin. The USDA's 24.54g sugar per 100g for homemade is moderate; a half-cup (60g) has 14.7g sugar — about 3.5 teaspoons. Some commercial brands reach 40g sugar per 100g or more ^[1][2].

For calorie tracking accuracy, weigh your granola rather than using cup measurements. Granola settles and compacts differently depending on cluster size: large-cluster granola fills a cup with more air (lighter per cup), while fine-cluster granola packs densely (heavier per cup). A kitchen scale eliminates this variability entirely ^[2].