Calories in Granola
Granola has about 298 calories per ½ cup (61 g), or 489 kcal per 100 g. That serving gives you 8.4 g protein, 32.9 g carbs and 14.8 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Cereals ready-to-eat, granola, homemade). Source: USDA FDC #171646
| Nutrient | Per 100 g | ½ cup (61 g) | ¼ cup (30 g) |
|---|---|---|---|
| Calories | 489 kcal | 298 kcal | 147 kcal |
| Protein | 13.7 g | 8.4 g | 4.1 g |
| Carbohydrates | 53.9 g | 32.9 g | 16.2 g |
| Fat | 24.3 g | 14.8 g | 7.3 g |
| Fiber | 8.9 g | 5.4 g | 2.7 g |
| Sugar | 19.8 g | 12.1 g | 5.9 g |
| Sodium | 26 mg | 16 mg | 8 mg |
About Granola
Granola is oats, nuts and seeds baked with oil and honey or syrup, which makes it much denser than plain cereal. Half a cup is about 298 kcal — several times what the same volume of corn flakes would be.
Tip: Use granola as a topping on Greek yogurt rather than a bowl on its own; two tablespoons gives the crunch for about 60 kcal.
Burn off 298 kcal
Rough estimates for a 155 lb (70 kg) adult.
- Brisk walking66 min
- Running27 min
- Cycling37 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your granola and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in granola?+
About 298 kcal per ½ cup (61 g), or 489 kcal per 100 g.
How many calories in ¼ cup of granola?+
¼ cup (30 g) is roughly 147 kcal with 4.1 g protein, 16.2 g carbs and 7.3 g fat.
Is granola high in protein?+
Not really — ½ cup gives about 8.4 g protein, only 11% of its calories. Most of its energy comes from fat.
Is granola good for weight loss?+
Granola is calorie-dense (489 kcal per 100 g), so portions add up quickly. It can still fit a weight-loss diet as an occasional food if you log the portion honestly.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.