Granola calories
Granola gives 455 kcal per 100 g. A typical 48 g serving is about 218 kcal, so it's easy to fit into almost any day.
A serving covers about 11% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 197 to 240 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (48 g) |
|---|---|---|
| kcal | 455 | 218 |
| Protein, g | 12.1 | 5.8 |
| Fat, g | 18.0 | 8.6 |
| Carbs, g | 63.8 | 30.6 |
| Fiber, g | 9.6 | 4.6 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 24 g | 109 kcal | 98-120 | 3,400 |
| 1 · 48 g | 218 kcal | 197-240 | 6,800 |
| 1½ · 72 g | 328 kcal | 295-360 | 10,200 |
| 2 · 96 g | 437 kcal | 393-480 | 13,600 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 6,800 steps, or 53 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Couscous | 112 | 176 kcal / 157 g | 3.8 g |
| Millet porridge | 119 | 207 kcal / 174 g | 3.5 g |
| Quinoa | 120 | 222 kcal / 185 g | 4.4 g |
| Brown rice | 123 | 248 kcal / 202 g | 2.7 g |
| Pearl barley | 123 | 193 kcal / 157 g | 2.3 g |
| White rice | 130 | 205 kcal / 158 g | 2.7 g |
| Flour | 364 | 455 kcal / 125 g | 10.3 g |
| Oat cereal | 372 | 104 kcal / 28 g | 12.4 g |
| Granola | 455 | 218 kcal / 48 g | 12.1 g |
Lightest in this group per 100 g: Couscous.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 171646, FDC 173892 (Cereals ready-to-eat, granola, homemade).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in granola?
Granola has about 455 kcal per 100 g. A typical 48 g serving is about 218 kcal, and realistically anywhere from 197 to 240 kcal depending on the recipe and portion.
How much protein is in granola?
12.1 g of protein per 100 g, or about 5.8 g in a 48 g serving.
Your plate isn't a lab sample
Snap your own granola and Kalorea estimates what's actually on your plate, with a range and macros.