Nutrition facts · Grains, bread and pasta
Calories in Granola
Homemade granola has 489 calories per 100 g, and a 1 oz (28.4 g) serving has 139 calories. Carbs make up the largest share by weight at 53.9 g per 100 g, but fat at 24.3 g supplies a large part of the calories because fat is more calorie-dense than carbs or protein.
Calories come from: Carbs 44% · Fat 45% · Protein 11%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 489 kcal | 13.7 g | 53.9 g | 24.3 g |
| 1 oz | 28.4 g | 139 kcal | 3.9 g | 15.3 g | 6.9 g |
| 1 cup | 122 g | 597 kcal | 16.7 g | 65.7 g | 29.7 g |
Full nutrition (Per 100 g)
| Calories | 489 kcal |
|---|---|
| Protein | 13.7 g |
| Carbohydrates | 53.9 g |
| of which sugars | 19.8 g |
| Fiber | 8.9 g |
| Fat | 24.3 g |
| of which saturated | 4 g |
| Sodium | 26 mg |
What changes the calories
- The amount of oil, butter or nut butter in the recipe has a big effect, since fat adds calories quickly.
- Sweeteners like honey, maple syrup or sugar raise the calories and the sugar content.
- Add-ins such as nuts, seeds, coconut, chocolate chips and dried fruit change the calories depending on how much is used.
- Store-bought granolas vary widely by brand, so the label on your package may differ from homemade values.
Tips for logging it accurately
- Weigh your granola on a kitchen scale rather than estimating, because a heaped bowl can easily hold far more than a single serving.
- Log milk, yogurt, fruit or other toppings as separate entries so their calories are counted too.
- If you use a packaged granola, scan or search for that exact product in BerryFit, since brand recipes differ from homemade.
Log Granola in seconds
Snap a photo of your meal or search for Granola in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of granola?
A 1 cup (122 g) serving of homemade granola has 597 calories, with 16.7 g protein, 65.7 g carbs and 29.7 g fat.
How much protein is in granola?
Granola has 13.7 g of protein per 100 g, or 3.9 g in a 1 oz serving.
Is granola high in sugar?
Homemade granola has 19.8 g of sugar per 100 g, mostly from added sweeteners and dried fruit. The amount depends on how much sweetener the recipe uses.
Why does granola have more calories than other cereals?
Granola is usually baked with oil and sweeteners and often includes nuts and seeds, which add fat and calories. At 489 calories per 100 g, it is higher than puffed rice at 402 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cereals ready-to-eat, granola, homemade, FDC ID 171646); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
