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Nutritional Facts: Healthy Granola

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  10 cups (810g)
old fashioned oats
1/2 cup (58g)
wheat germ
1/2 cup (84g)
flax seeds
1/2 lb (227g)
unsweetened dried shredded coconut
1 cup (144g)
sesame seeds
1 1/2 cups (162g)
slivered almonds
1 1/2 cups (164g)
pecans
1 cup (0g)
brown sugar substitute
1 1/2 cups (356g)
water
3/4 cup (164g)
canola oil
1/2 cup (170g)
honey
1/2 cup (96g)
sorghum
1 1/2 teaspoons (9g)
salt
2 teaspoons (5g)
cinnamon
1 tablespoon (13g)
vanilla
2 cups (428g)
dried fruit
Total 1 serving
Alanine (g) 4.6 0.8 0.8 0.8 1.3 1.7 0.6 n/a n/a n/a 0.0 1.0 0.0 0.0 n/a n/a 12 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 4.5 n/a 4 0
Arginine (g) 6.9 1.1 1.6 2.6 3.8 4.0 1.9 n/a n/a n/a 0.0 0.3 0.0 0.0 n/a n/a 22 1
Ash (g) 14.3 2.4 3.1 4.4 6.4 4.8 2.4 n/a 0.4 0.0 0.3 1.5 9.0 0.2 0.0 7.8 57 1
Aspartic acid (g) 9.9 1.2 1.7 1.5 2.4 4.7 1.5 n/a n/a n/a 0.0 0.7 0.0 0.0 n/a n/a 24 1
Beta-sitosterol n/a n/a n/a n/a n/a 213.8 145.5 n/a n/a 675.3 n/a n/a n/a n/a n/a n/a 1,035 26
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 421.2 22.4 214.2 59.1 1,404.0 427.7 114.5 n/a 10.7 0.0 10.2 26.9 2.2 52.4 1.4 162.6 2,929 73
Calories 3,069.9 207.0 448.6 1,499.5 825.1 931.5 1,129.8 n/a 0.0 1,445.3 515.3 325.4 0.0 12.9 37.4 1,039.5 11,487 287
Calories (kj) 12,846.6 866.0 1,876.6 6,273.0 3,451.7 3,901.0 4,723.5 n/a 0.0 6,047.9 2,156.0 1,361.3 0.0 54.1 156.7 4,350.5 48,065 1,202
Campesterol n/a n/a n/a n/a n/a 8.1 8.2 n/a n/a 394.0 n/a n/a n/a n/a n/a n/a 410 10
Carbohydrates (g) 548.4 29.8 24.3 53.7 33.8 35.1 22.7 n/a 0.0 0.0 139.7 71.6 0.0 4.2 1.6 274.0 1,239 31
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 3.2 0.5 1.0 1.8 5.9 1.6 2.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 1.6 18 0
Cystine (g) 3.7 0.3 0.3 0.3 0.5 0.3 0.2 n/a n/a n/a 0.0 0.1 0.0 0.0 n/a n/a 6 0
Dietary Fiber (g) 81.8 7.6 22.9 37.0 17.0 19.8 15.7 n/a 0.0 0.0 0.3 6.0 0.0 2.8 0.0 33.4 244 6
Folate (mcg) 259.2 161.6 73.1 20.4 139.7 81.0 36.0 n/a 0.0 0.0 3.4 n/a 0.0 0.3 0.0 17.1 792 20
Folate, DFE (mcg) 259.2 161.6 73.1 20.4 139.7 81.0 36.0 n/a 0.0 0.0 3.4 n/a 0.0 0.3 0.0 17.1 792 20
Folate, food (mcg) 259.2 161.6 73.1 20.4 139.7 81.0 36.0 n/a 0.0 0.0 3.4 n/a 0.0 0.3 0.0 17.1 792 20
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.0 n/a 0.0 n/a n/a 0.1 0.1 n/a n/a n/a 69.4 n/a n/a 0.1 n/a n/a 70 2
Galactose (g) 0.0 n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a 5.3 n/a n/a 0.0 n/a n/a 5 0
Glucose (dextrose) (g) 0.0 n/a 0.3 n/a n/a 0.2 0.1 n/a n/a n/a 60.6 n/a n/a 0.1 n/a n/a 61 2
Glutamic acid (g) 22.9 2.3 3.4 3.6 5.7 11.0 3.0 n/a n/a n/a 0.0 2.3 0.0 0.0 n/a n/a 54 1
Glycine (g) 5.2 0.8 1.0 0.7 1.7 2.4 0.7 n/a n/a n/a 0.0 0.3 0.0 0.0 n/a n/a 13 0
Histidine (g) 2.2 0.4 0.4 0.4 0.8 0.9 0.4 n/a n/a n/a 0.0 0.2 0.0 0.0 n/a n/a 6 0
Hydroxyproline n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 34.4 3.6 4.8 7.5 21.0 6.0 4.1 n/a 0.0 0.0 0.7 4.2 0.0 0.4 0.0 11.6 99 2
Isoleucine (g) 4.1 0.5 0.8 0.6 1.1 1.1 0.5 n/a n/a n/a 0.0 0.4 0.0 0.0 n/a n/a 9 0
Lactose (g) 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 7.9 0.9 1.0 1.2 2.0 2.4 1.0 n/a n/a n/a 0.0 1.4 0.0 0.0 n/a n/a 18 0
Lysine (g) 5.2 0.8 0.7 0.7 0.8 0.9 0.5 n/a n/a n/a 0.0 0.2 0.0 0.0 n/a n/a 10 0
Magnesium (mg) 1,117.8 137.4 329.3 204.5 505.4 434.2 197.8 n/a 3.6 0.0 3.4 n/a 0.1 3.1 1.6 166.8 3,105 78
Maltose (g) 0.0 n/a 0.0 n/a n/a 0.1 0.0 n/a n/a n/a 2.4 n/a n/a 0.0 n/a n/a 3 0
Manganese (mg) 29.4 7.6 2.1 6.2 3.5 3.7 7.4 n/a 0.0 0.0 0.1 n/a 0.0 0.9 0.0 1.0 62 2
Methionine (g) 1.7 0.3 0.3 0.3 0.8 0.2 0.3 n/a n/a n/a 0.0 0.2 0.0 0.0 n/a n/a 4 0
Monounsaturated Fat (g) 16.0 0.8 6.3 6.2 27.0 50.0 66.7 n/a 0.0 103.5 0.0 1.0 0.0 0.0 0.0 1.0 279 7
Niacin (mg) 9.1 3.9 2.6 1.4 6.5 5.5 1.9 n/a 0.0 0.0 0.2 2.8 0.0 0.1 0.1 8.2 42 1
Pantothenic acid (mg) 9.1 1.3 0.8 1.8 0.1 0.8 1.4 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 1.9 17 0
Phenylalanine (g) 5.4 0.5 0.8 0.8 1.4 1.8 0.7 n/a n/a n/a 0.0 0.5 0.0 0.0 n/a n/a 12 0
Phosphorus (mg) 3,321.0 484.2 539.3 468.0 905.8 784.1 452.9 n/a 0.0 0.0 6.8 275.5 0.0 3.3 0.8 329.4 7,571 189
Phytosterols n/a n/a n/a n/a 1,028.2 n/a 166.8 n/a n/a n/a n/a n/a 0.0 1.4 n/a n/a 1,196 30
Polyunsaturated Fat (g) 18.6 3.5 24.1 1.6 31.4 19.6 35.3 n/a 0.0 46.0 0.0 1.3 0.0 0.0 0.0 0.5 182 5
Potassium (mg) 2,932.2 512.9 682.9 1,233.7 673.9 1,142.1 670.4 n/a 3.6 0.0 88.1 336.0 0.7 22.5 19.2 3,405.1 11,723 293
Proline (g) 3.7 0.7 0.7 0.6 1.2 1.7 0.6 n/a n/a n/a 0.2 0.8 0.0 0.0 n/a n/a 10 0
Protein (g) 106.5 13.3 15.4 15.6 25.5 34.4 15.0 n/a 0.0 0.0 0.5 10.8 0.0 0.2 0.0 10.5 248 6
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 1.3 0.3 0.1 0.2 0.4 1.6 0.2 n/a 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.7 5 0
Saturated Fat (g) 9.0 1.0 3.1 130.0 10.0 6.0 10.1 n/a 0.0 12.0 0.0 0.4 0.0 0.0 0.0 0.2 182 5
Selenium (mcg) 234.1 45.5 21.3 42.0 49.5 4.1 6.2 n/a 0.0 0.0 1.4 n/a 0.0 0.2 0.0 n/a 404 10
Serine (g) 5.7 0.6 0.8 0.8 1.4 1.5 0.8 n/a n/a n/a 0.0 0.4 0.0 0.0 n/a n/a 12 0
Sodium (mg) 48.6 6.9 25.2 84.1 15.8 1.6 0.0 n/a 10.7 0.0 6.8 5.8 3,488.2 0.5 1.2 77.0 3,772 94
Starch (g) 469.2 n/a n/a n/a n/a 1.2 0.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a 471 12
Stigmasterol n/a n/a n/a n/a n/a 6.5 4.9 n/a n/a 4.9 n/a n/a n/a n/a n/a n/a 16 0
Sucrose (g) 8.0 n/a 1.0 n/a n/a 5.8 6.4 n/a n/a n/a 1.5 n/a n/a 0.0 n/a n/a 23 1
Sugar (g) 8.0 n/a 1.3 16.7 0.4 6.3 6.5 n/a 0.0 0.0 139.2 n/a 0.0 0.1 1.6 n/a 180 5
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 3.7 1.1 1.4 0.1 1.1 0.3 1.1 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.2 9 0
Threonine (g) 3.1 0.6 0.6 0.6 1.1 1.0 0.5 n/a n/a n/a 0.0 0.3 0.0 0.0 n/a n/a 8 0
Tocopherol, alpha (mg) 3.4 n/a 0.3 1.0 0.4 42.5 2.3 n/a 0.0 28.5 0.0 n/a 0.0 0.1 0.0 n/a 78 2
Tocopherol, beta (mg) 0.2 n/a 0.0 n/a n/a 0.5 0.6 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1 0
Tocopherol, delta (mg) 0.0 n/a 0.3 n/a n/a 0.1 0.8 n/a n/a 1.6 n/a n/a n/a 0.0 n/a n/a 3 0
Tocopherol, gamma (mg) 1.0 n/a 16.8 n/a n/a 1.1 40.0 n/a n/a 44.7 n/a n/a n/a 0.5 n/a n/a 104 3
Total Fat (g) 52.8 5.6 35.4 146.6 71.5 80.1 117.7 n/a 0.0 163.5 0.0 3.2 0.0 0.1 0.0 2.1 679 17
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.6 n/a n/a n/a 0.0 n/a n/a 1 0
Tryptophan (g) 1.5 0.2 0.2 0.2 0.6 0.3 0.2 n/a n/a n/a 0.0 0.1 0.0 0.0 n/a n/a 3 0
Tyrosine (g) 3.2 0.4 0.4 0.5 1.1 0.7 0.4 n/a n/a n/a 0.0 0.3 0.0 0.0 n/a n/a 7 0
Valine (g) 5.6 0.7 0.9 0.9 1.4 1.3 0.7 n/a n/a n/a 0.0 0.5 0.0 0.0 n/a n/a 12 0
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 13.0 1.6 91.6 n/a 0.0 0.0 0.0 0.0 0.0 15.4 0.0 10,446.4 10,568 264
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 4.9 n/a 0.0 0.0 0.0 0.0 0.0 0.8 0.0 521.9 528 13
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.8 0.7 0.4 0.7 1.1 0.2 0.3 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.7 5 0
Vitamin C (mg) 0.0 0.0 0.5 3.4 0.0 0.0 1.8 n/a 0.0 0.0 0.8 0.0 0.0 0.2 0.0 16.3 23 1
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 87.8 6.4 5.8 6.8 6.8 7.6 5.8 n/a 355.1 0.0 29.0 8.8 0.0 0.6 6.8 133.4 661 17
Zinc (mg) 29.5 7.1 3.6 4.6 11.2 5.0 7.4 n/a 0.0 0.0 0.4 n/a 0.0 0.1 0.0 2.1 71 2

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