How healthy is granola?
Is granola healthy? Yes, in measured portions. Granola scores 41/100 on the HowHealthyIs Score: 100 g provides 489 kcal, 11 mg vitamin E and 168 mg magnesium. Granola combines oats, nuts and seeds, so it brings fiber and magnesium, but it is calorie-dense and usually sweetened. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Granola ranks higher than 41% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E15%
- Magnesium8%
- Fiber7%
- Protein6%
- Iron4%
- Potassium2%
- Calcium1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat4%
- Added sugars5%
- Sodium0%
Raw NRF9.3: 44 minus 9 = 35. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in granola?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 489 kcal | 298 kcal | |
| Protein | 14 g | 8.3 g | 17% |
| Carbohydrates | 54 g | 33 g | 12% |
| Fiber | 8.9 g | 5.4 g | 19% |
| Sugars | 20 g | 12 g | |
| Added sugars | 12 g | 7.3 g | 15% |
| Fat | 24 g | 15 g | 19% |
| Saturated fat | 4 g | 2.4 g | 12% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.6 µg | 0% |
| Vitamin C | 1.2 mg | 0.7 mg | 1% |
| Vitamin E | 11 mg | 6.8 mg | 45% |
| Minerals | |||
| Calcium | 76 mg | 46 mg | 4% |
| Iron | 4 mg | 2.4 mg | 13% |
| Potassium | 539 mg | 329 mg | 7% |
| Magnesium | 168 mg | 102 mg | 24% |
| Sodium | 26 mg | 16 mg | 1% |
Source: USDA FoodData Central, "Cereals ready-to-eat, granola, homemade" (FDC 171646). Values rounded.
Why is granola good for you?
- 6.8 mg vitamin E in 1/2 cup, 45% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 102 mg magnesium in 1/2 cup, 24% of the daily value. Magnesium contributes to normal muscle function.
- 5.4 g fiber in 1/2 cup, 19% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- A topping on yogurt and fruit
- Measured breakfast portions
What should you watch out for?
- Portions are easy to overpour; many store-bought granolas are high in added sugar.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.