How Many Calories in Granola? Nutrition Facts & Macros
A serving of granola (60 g) has 293 calories
Protein 8.2g · Carbs 32.3g · Fat 14.6g
Granola is one of the most calorie-dense breakfast foods at 489 kcal per 100 g — as much as dark chocolate. Made from rolled oats, nuts, honey, and oil, it packs 53.88 g of carbs, 24.31 g of fat, and 13.67 g of protein per 100 g. Despite its health halo, a typical 60 g serving delivers 293 kcal — more than a glazed donut. The combination of oats, nuts, and sweetener makes it nutrient-rich but very easy to overeat. Here is everything you need to know about granola calories and macros, based on USDA data. Granola contains only about 6% water by weight.
2046 kJ · per 100g · Water: 5.84 g
Calorie Calculator: Granola (Homemade)
60 g Granola (Homemade) contains 293 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (60 g) | 293 kcal | 8.2g | 32.3g | 14.6g |
| 1 cup (122 g) | 597 kcal | 16.7g | 65.7g | 29.7g |
| 100 grams | 489 kcal | 13.7g | 53.9g | 24.3g |
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Granola (Homemade) — Nutrition Facts
| Granola (Homemade) | per 100g |
|---|---|
| Calories | 489 kcal |
| Protein | 13.67 g |
| Fat | 24.31 g |
| Carbs | 53.88 g |
| Fiber | 8.9 g |
| Sugar | 19.8 g |
| Sodium | 26 mg |
| Potassium | 539 mg |
| Magnesium | 168 mg |
| Phosphorus | 431 mg |
| Vitamin C | 1.2 mg |
| Vitamin B6 | 0.372 mg |
| Folate | 84 mcg |
| Manganese | 4 mg |
| Water | 5.84 g |
Source: USDA FoodData Central (FDC ID: 171646) · Data verified April 2026
Variations
Homemade (default)
489 kcal, 13.67 g protein, 24.31 g fat, 53.88 g carbs per 100 g. Made with rolled oats, nuts, honey, and oil. You control the ingredients — less sugar, more nuts, or added seeds. Typically the best balance between flavor and nutrition when portion-controlled.
Store-bought
Approximately 450 kcal per 100 g (varies by brand). Often contains more added sugar (25–30 g per 100 g), less nuts, and added vegetable oils. Some brands add chocolate chips, dried fruit, or coconut flakes which further change the macro profile. Always check the nutrition label — the serving size listed is often just 30–40 g, making the numbers look deceptively low.
Low-sugar granola
Approximately 380–420 kcal per 100 g. Made with minimal sweetener (or none), relying on the natural sweetness of dried fruit or vanilla extract. Less sugar means fewer total calories but often a less addictive flavor. Some versions substitute oats partially with seeds or coconut for a lower-carb profile.
Granola bars
Approximately 471 kcal per 100 g. Compressed granola bound with corn syrup, honey, or chocolate. A typical bar (40 g) has about 188 kcal. More portable than loose granola but often contains more binding sugars and less fiber. The compact form makes them easy to eat quickly without feeling full, so they are not ideal for weight management.
Dietary Perspectives
For Weight Loss
Granola is very calorie-dense at 489 kcal per 100 g — it is one of the easiest breakfast foods to overeat. A single cup (122 g) packs 596 kcal, nearly a third of most daily budgets. The 19.8 g of sugar per 100 g does not help satiety either. If you enjoy granola, weigh a strict 30–40 g portion and use it as a topping on Greek yogurt rather than eating it as a standalone cereal. Better yet, switch to plain oatmeal (71 kcal per 100 g) for a fraction of the calories with similar fiber benefits.
For Athletic Performance
Granola delivers 489 kcal per 100 g — a compact energy source for athletes needing calorie-dense snacks. The 53.88 g of carbs per 100 g make it good for glycogen replenishment after long sessions. Protein is moderate at 13.67 g per 100 g, so pair with Greek yogurt or milk for a more complete post-workout meal. Manganese (4.0 mg, 174% DV) and magnesium (168 mg) support muscle function and recovery. Use it as a pre-ride or pre-run energy topping — but weigh your portion, as the calorie density catches many athletes off guard.
For Keto
Granola is not compatible with a ketogenic diet. Per 100 g: 53.88 g total carbs minus 8.9 g fiber = approximately 45 g net carbs — more than double the typical 20 g daily keto limit. Even a modest 30 g portion has about 13.5 g net carbs, which is a significant chunk of the daily allowance. The main culprits are oats (a grain) and added sweeteners (honey, sugar). For a keto-friendly alternative, make your own mix using nuts, seeds, coconut flakes, and a sugar-free sweetener — this can bring net carbs down to 5–8 g per 30 g serving.
Frequently Asked Questions
How many calories are in a serving of granola?
A typical serving of homemade granola (60 g) contains about 293 calories. Per 100 g, granola has 489 kcal — making it one of the most calorie-dense breakfast foods. For comparison, a glazed donut has about 269 kcal (63 g), and a cup of cooked oatmeal only 71 kcal per 100 g. The calories come from a combination of oats, nuts, oil, and honey or sugar.
How much sugar is in granola?
Homemade granola contains 19.8 g of sugar per 100 g — nearly 12 g per 60 g serving. Most of this comes from added honey, maple syrup, or brown sugar used in the recipe. Store-bought varieties often contain even more sugar (25–30 g per 100 g). The sugar content is the main reason granola has a 'health halo' — people assume it is healthy because it contains oats and nuts, but the added sweeteners make it closer to a dessert.
Is granola keto-friendly?
No — granola is not suitable for a ketogenic diet. With 53.88 g total carbs and only 8.9 g fiber per 100 g, that is about 45 g of net carbs per 100 g. Even a small 60 g serving has roughly 27 g net carbs, which exceeds the typical 20 g daily keto limit in one sitting. The oats and sweeteners are the main carb sources. If you want a keto-friendly alternative, try a nut-and-seed mix without oats or sweeteners.
Granola vs oatmeal — which has more calories?
Granola has dramatically more calories. Homemade granola has 489 kcal per 100 g, while cooked oatmeal has only 71 kcal per 100 g — nearly 7 times less. The difference comes from the added fat (oil, nuts) and sweetener in granola. Dry oats (379 kcal per 100 g) are closer, but granola still has 29% more calories due to the oil and honey. If you are watching calories, plain oatmeal with fresh fruit is a much lighter choice.
Is granola actually healthy?
Granola has both healthy and unhealthy aspects. The positives: 8.9 g fiber, 13.67 g protein, and minerals like manganese (4.0 mg, 174% DV), magnesium (168 mg), and phosphorus (431 mg) per 100 g. The negatives: 489 kcal and 19.8 g sugar per 100 g make it very easy to overconsume. The key is portion control — a weighed 30–60 g serving as a topping on yogurt is nutritious, but eating it freely from the bag can easily add 500+ kcal.
How much protein does granola have?
Homemade granola contains 13.67 g of protein per 100 g, which is decent for a grain-based food. A 60 g serving provides about 8.2 g of protein — roughly the same as one large egg. The protein comes mainly from oats and nuts. However, granola is not a high-protein food relative to its calorie count — you get 13.67 g protein for 489 kcal, while Greek yogurt gives 10 g protein for only 97 kcal.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Granola (Homemade) | 489 | 13.67g | 53.88g | 24.31g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Dark Chocolate (60-69% Cacao) | 579 | 6.12g | 52.42g | 38.31g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
per 100g
Per 100 g, homemade granola has 489 kcal with 13.67 g of protein, 24.31 g of fat, and 53.88 g of carbs (19.8 g sugar). It is as calorie-dense as dark chocolate and a typical 60 g serving (293 kcal) contains more calories than a glazed donut.
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