Granola vs Oats: Calories and Nutrition Compared (2026)

Granola contains 13.7 g of protein, significantly higher than oats at 2.5 g. However, granola is also much higher in calories, with 489 calories compared to oats' 71 calories.

Granola and oats are popular breakfast choices, each with distinct nutritional profiles. Understanding their differences can help in making informed dietary decisions.

What Is the Difference Between Granola and Oats?

Granola is a mixture of rolled oats, nuts, seeds, and sweeteners, often baked until crisp. It is commonly consumed as a breakfast food or snack. Oats are whole grains that are often processed into oatmeal or flour. They are known for their health benefits and are a staple in many diets.

Granola vs Oats: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of granola and oats per 100 g.

Nutrient (per 100 g)	Granola	Oatmeal (cooked)
Calories	489 kcal	71 kcal
Protein	13.7 g	2.5 g
Carbs	53.9 g	12 g
Sugar	19.8 g	0.3 g
Fat	24.3 g	1.5 g
Fiber	8.9 g	1.7 g
Sodium	26 mg	4 mg

Which Is Better, Granola or Oats?

For weight loss: Oats are much lower in calories, with 71 calories compared to granola's 489 calories. This makes oats a better choice for weight loss.

For muscle and protein: Granola provides 13.7 g of protein, which is significantly higher than oats' 2.5 g. Therefore, granola is more beneficial for muscle gain.

For low-carb or low-sugar: Oats have 12 g of carbs and 0.3 g of sugar, while granola contains 53.9 g of carbs and 19.8 g of sugar. Oats are preferable for low-carb or low-sugar diets.

How to Track Granola and Oats Accurately

It's easy to misjudge portion sizes and macronutrient content, especially with calorie-dense foods like granola. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and should not be considered medical advice. Always consult a healthcare provider for personalized nutrition guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, granola or oats?

Granola has 13.7 g of protein, while oats have 2.5 g. Therefore, granola has more protein.

Which has fewer calories, granola or oats?

Oats have 71 calories, while granola has 489 calories. Thus, oats have fewer calories.

What is the sugar content in granola?

Granola contains 19.8 g of sugar per 100 g.

How much fiber is in oats?

Oats provide 1.7 g of fiber per 100 g.

What is the fat content in granola?

Granola has 24.3 g of fat per 100 g.

What is the carbohydrate content of oats?

Oats contain 12 g of carbohydrates per 100 g.

Key Takeaways

• Granola has 489 calories per 100 g.
• Oats contain 71 calories per 100 g.
• Granola provides 13.7 g of protein.
• Oats have 2.5 g of protein.
• Granola contains 19.8 g of sugar.
• Oats have only 0.3 g of sugar.