Calories in Granola: Full Nutrition Breakdown

Granola is a popular breakfast and snack food made from rolled oats, sweeteners, oil, and often nuts and dried fruit. A one-cup serving weighing about 122 grams provides approximately 471 calories, along with 64 grams of carbohydrates, 20 grams of fat, and 12 grams of protein. Granola is also a good source of iron, magnesium, phosphorus, and B vitamins.

Calories by serving size:

Granola's calorie density is largely driven by added oils and sweeteners used during baking, which give it its characteristic crunchy clusters. Because the calories add up quickly, measuring portions carefully is important, especially when granola is used as a topping rather than the main dish. Pairing a modest portion with yogurt and fresh fruit provides a more balanced meal.

Frequently Asked Questions (FAQ)

Why is granola so high in calories?

Granola is calorie-dense because it is baked with added oils (such as canola or coconut oil) and sweeteners (like honey, maple syrup, or brown sugar), which significantly increase its calorie content per gram. Additionally, oats themselves are a calorie-rich grain, and common mix-ins like nuts, seeds, and dried fruit add even more. A single cup of granola can contain as many calories as a full meal.

How does granola compare to muesli in calories?

Muesli is typically lower in calories than granola because it is made from raw, unbaked oats without added oils or sweeteners. A cup of muesli averages around 290 to 340 calories compared to granola's 471 calories per cup. The main difference is the baking process — granola's toasting in oil and sugar is what creates the crunchy clusters and higher calorie count.

Is granola healthy despite being high in calories?

Granola can be a nutritious food thanks to its whole grain oats, fiber, and healthy fats from nuts and seeds. However, many commercial brands add large amounts of sugar, which can undermine its health benefits. Choosing granola with minimal added sugars and using it in small portions as a topping makes it a much healthier option.

What is a proper serving size for granola?

A standard recommended serving of granola is typically 1/4 cup to 1/3 cup, which provides about 118 to 157 calories. Most people significantly underestimate how much granola they pour, often consuming a full cup or more without realizing it. Using a measuring cup or kitchen scale can prevent accidentally eating two to four times the intended serving.

What are some lower-calorie alternatives to granola?

Lower-calorie alternatives include muesli, plain rolled oats, bran flakes, or puffed grain cereals, all of which provide fewer calories per cup. Some brands also offer lighter granola recipes made with less oil and sugar, coming in at around 100 to 130 calories per 1/4 cup. Another option is making homemade granola where you can control the amount of sweetener and oil used.