A typical serving of granola (1 oz, 28 g) has about 139 calories. Per 100 g: 489 kcal, 13.7 g protein, 53.9 g carbs, 24.3 g fat. The same 100 g carries 8.9 g of fiber and 19.8 g of sugar. The energy comes from a mix of carbs, fat, and protein.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 139 kcal |
| 1 cup | 122 g | 597 kcal |
| 100 g | 100 g | 489 kcal |
Oats baked in oil and sweetener: granola runs about five times the calories of corn flakes per cup. On the energy-density scale, 489 kcal per 100 g puts granola at the very high end. Fiber is the standout at 8.9 g per 100 g, which slows a portion down more than the calorie count suggests.
A typical serving (1 oz, 28 g) has about 139 calories, and 100 g has 489 kcal. Calories scale with weight, so double the portion means double the number.
There are 13.7 g of protein in 100 g of granola, which works out to about 3.9 g per serving (1 oz). Treat it as an energy source rather than a protein source.
Sugar comes to 19.8 g per 100 g, so 1 oz (28 g) delivers roughly 6 g. That sugar is already counted inside the calorie figures on this page.
Every value on this page comes from USDA FoodData Central, entry 171646 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
Snap a photo of your plate in Joules and the calories and macros for granola are logged for you.
Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 171646 (SR Legacy). Serving calories are computed from the per-100-g values.
