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Nutritional Facts: 1-2-3 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.

  4 cups (324g)
rolled oats
1 cup (115g)
wheat germ
1/2 cup (70g)
sunflower seeds
1/4 cup (29g)
walnuts
1 cup (339g)
honey
1/2 cup (109g)
oil
1/2 teaspoon (2g)
vanilla extract
Total 1 serving
Alanine (g) 1.8 1.7 0.8 0.2 0.0 0.0 n/a 5 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.7 1 0
Arginine (g) 2.8 2.1 1.7 0.7 0.0 0.0 n/a 7 1
Ash (g) 5.7 4.8 2.1 0.5 0.7 0.0 0.0 14 1
Aspartic acid (g) 3.9 2.4 1.7 0.5 0.1 0.0 n/a 9 1
Beta-sitosterol n/a n/a n/a 18.7 n/a n/a n/a 19 2
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 168.5 44.9 54.6 28.7 20.3 0.0 0.2 317 26
Calories 1,228.0 414.0 408.8 191.3 1,030.6 963.6 6.0 4,242 354
Calories (kj) 5,138.6 1,731.9 1,711.5 800.9 4,312.1 4,031.9 25.3 17,752 1,479
Campesterol n/a n/a n/a 2.0 n/a n/a n/a 2 0
Carbohydrates (g) 219.3 59.6 14.0 4.0 279.3 0.0 0.3 577 48
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.3 0.9 1.3 0.5 0.1 0.0 0.0 4 0
Cystine (g) 1.5 0.5 0.3 0.1 0.0 0.0 n/a 2 0
Dietary Fiber (g) 32.7 15.2 6.0 2.0 0.7 0.0 0.0 57 5
Folate (mcg) 103.7 323.2 158.9 28.7 6.8 0.0 0.0 621 52
Folate, DFE (mcg) 103.7 323.2 158.9 28.7 6.8 0.0 0.0 621 52
Folate, food (mcg) 103.7 323.2 158.9 28.7 6.8 0.0 0.0 621 52
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.0 n/a n/a 0.0 138.8 n/a n/a 139 12
Galactose (g) 0.0 n/a n/a n/a 10.5 n/a n/a 11 1
Glucose (dextrose) (g) 0.0 n/a n/a 0.0 121.2 n/a n/a 121 10
Glutamic acid (g) 9.2 4.6 3.9 0.8 0.1 0.0 n/a 19 2
Glycine (g) 2.1 1.6 1.0 0.2 0.0 0.0 n/a 5 0
Histidine (g) 0.9 0.7 0.4 0.1 0.0 0.0 n/a 2 0
Iron (mg) 13.8 7.2 3.7 0.9 1.4 0.0 0.0 27 2
Isoleucine (g) 1.6 1.0 0.8 0.2 0.0 0.0 n/a 4 0
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 3.2 1.8 1.2 0.3 0.0 0.0 n/a 7 1
Lysine (g) 2.1 1.7 0.7 0.1 0.0 0.0 n/a 5 0
Magnesium (mg) 447.1 274.9 227.5 46.2 6.8 0.0 0.3 1,003 84
Maltose (g) 0.0 n/a n/a 0.0 4.9 n/a n/a 5 0
Manganese (mg) 11.8 15.3 1.4 1.0 0.3 n/a 0.0 30 2
Methionine (g) 0.7 0.5 0.3 0.1 0.0 0.0 n/a 2 0
Monounsaturated Fat (g) 6.4 1.6 13.0 2.6 0.0 30.1 0.0 54 4
Niacin (mg) 3.6 7.8 5.8 0.3 0.4 0.0 0.0 18 2
Pantothenic acid (mg) 3.6 2.6 0.8 0.2 0.2 0.0 0.0 7 1
Phenylalanine (g) 2.2 1.1 0.8 0.2 0.0 0.0 n/a 4 0
Phosphorus (mg) 1,328.4 968.3 462.0 101.2 13.6 0.0 0.1 2,874 239
Phytosterols n/a n/a 373.8 21.1 n/a 1,055.1 n/a 1,450 121
Polyunsaturated Fat (g) 7.5 6.9 16.2 13.8 0.0 59.6 0.0 104 9
Potassium (mg) 1,172.9 1,025.8 451.5 129.0 176.3 0.0 3.1 2,959 247
Proline (g) 1.5 1.4 0.8 0.2 0.3 0.0 n/a 4 0
Protein (g) 42.6 26.6 14.5 4.5 1.0 0.0 0.0 89 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.5 0.6 0.2 0.0 0.1 0.0 0.0 1 0
Saturated Fat (g) 3.6 1.9 3.1 1.8 0.0 14.1 0.0 25 2
Selenium (mcg) 93.6 91.1 37.1 1.4 2.7 0.0 0.0 226 19
Serine (g) 2.3 1.3 0.8 0.3 0.0 0.0 n/a 5 0
Sodium (mg) 19.4 13.8 6.3 0.6 13.6 0.0 0.2 54 4
Starch (g) 187.7 n/a n/a 0.0 n/a n/a n/a 188 16
Stigmasterol n/a n/a n/a 0.3 n/a n/a n/a 0 0
Sucrose (g) 3.2 n/a 1.8 0.7 3.0 n/a n/a 9 1
Sugar (g) 3.2 n/a 1.8 0.8 278.4 0.0 0.3 284 24
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.5 2.2 1.0 0.1 0.0 0.0 0.0 5 0
Threonine (g) 1.2 1.1 0.6 0.2 0.0 0.0 n/a 3 0
Tocopherol, alpha (mg) 1.4 n/a 24.6 0.2 0.0 15.6 0.0 42 3
Tocopherol, beta (mg) 0.1 n/a 0.8 0.0 n/a n/a n/a 1 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.6 n/a n/a n/a 1 0
Tocopherol, gamma (mg) 0.4 n/a 0.3 6.1 n/a n/a n/a 7 1
Total Fat (g) 21.1 11.2 36.0 19.1 0.0 109.0 0.0 196 16
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.3 n/a 0 0
Tryptophan (g) 0.6 0.4 0.2 0.0 0.0 0.0 n/a 1 0
Tyrosine (g) 1.3 0.8 0.5 0.1 0.0 0.0 n/a 3 0
Valine (g) 2.2 1.4 0.9 0.2 0.0 0.0 n/a 5 0
Vitamin A, IU (IU) 0.0 0.0 35.0 5.9 0.0 0.0 0.0 41 3
Vitamin A, RAE (mcg) 0.0 0.0 2.1 0.3 0.0 0.0 0.0 2 0
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.3 1.5 0.9 0.2 0.1 0.0 0.0 3 0
Vitamin C (mg) 0.0 0.0 1.0 0.4 1.7 0.0 0.0 3 0
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 35.1 12.8 3.3 1.2 58.0 0.0 1.1 111 9
Zinc (mg) 11.8 14.1 3.5 0.9 0.7 0.0 0.0 31 3

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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