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    Nutritional Facts: 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.

      8 cups (648g)
    rolled oats
    1 pinch (0g)
    salt
    1 cup (143g)
    whole almonds
    1 cup (99g)
    pecan halves
    1 cup (137g)
    cashews
    1 cup (129g)
    pumpkin seeds
    1 cup (140g)
    unsalted sunflower seeds
    1/2 cup (84g)
    flax seeds
    1/2 cup (72g)
    sesame seeds
    1 cup (85g)
    coconut
    1 cup (315g)
    maple syrup
    1 cup (218g)
    canola oil
    Total 1 serving
    Alanine (g) 3.6 0.0 1.5 0.4 1.0 1.9 1.6 0.8 0.7 0.3 n/a n/a 12 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 5.5 0.0 3.5 1.2 2.4 6.9 3.4 1.6 1.9 1.0 n/a n/a 27 1
    Ash (g) 11.5 0.4 4.3 1.5 5.4 6.2 4.2 3.1 3.2 1.7 1.5 0.0 43 2
    Aspartic acid (g) 7.9 0.0 4.2 0.9 2.1 3.8 3.4 1.7 1.2 0.6 n/a n/a 26 1
    Beta-sitosterol n/a n/a 188.8 88.1 n/a n/a n/a n/a n/a n/a n/a 900.3 1,177 49
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 337.0 0.1 377.5 69.3 61.7 59.3 109.2 214.2 702.0 22.2 321.3 0.0 2,274 95
    Calories 2,455.9 0.0 822.3 684.1 786.4 721.1 817.6 448.6 412.6 562.3 819.0 1,927.1 10,457 436
    Calories (kj) 10,277.3 0.0 3,443.4 2,860.1 3,290.7 3,017.3 3,423.0 1,876.6 1,725.8 2,352.4 3,427.2 8,063.8 43,758 1,823
    Campesterol n/a n/a 7.2 5.0 n/a n/a n/a n/a n/a n/a n/a 525.4 537 22
    Carbohydrates (g) 438.7 0.0 31.0 13.7 44.8 13.8 28.0 24.3 16.9 20.1 211.2 0.0 842 35
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Copper (mg) 2.5 0.0 1.4 1.2 3.0 1.7 2.5 1.0 2.9 0.7 0.1 0.0 17 1
    Cystine (g) 2.9 0.0 0.3 0.2 0.4 0.4 0.6 0.3 0.3 0.1 n/a n/a 5 0
    Dietary Fiber (g) 65.4 0.0 17.4 9.5 4.1 7.7 12.0 22.9 8.5 13.9 0.0 0.0 162 7
    Folate (mcg) 207.4 0.0 71.5 21.8 94.5 74.8 317.8 73.1 69.8 7.7 0.0 0.0 938 39
    Folate, DFE (mcg) 207.4 0.0 71.5 21.8 94.5 74.8 317.8 73.1 69.8 7.7 0.0 0.0 938 39
    Folate, food (mcg) 207.4 0.0 71.5 21.8 94.5 74.8 317.8 73.1 69.8 7.7 0.0 0.0 938 39
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose (g) 0.0 n/a 0.1 0.0 n/a 0.2 n/a 0.0 n/a n/a 1.6 n/a 2 0
    Galactose (g) 0.0 n/a 0.1 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Glucose (dextrose) (g) 0.0 n/a 0.2 0.0 n/a 0.2 n/a 0.3 n/a n/a 5.0 n/a 6 0
    Glutamic acid (g) 18.3 0.0 9.7 1.8 5.0 8.0 7.8 3.4 2.8 1.3 n/a n/a 58 2
    Glycine (g) 4.2 0.0 2.1 0.4 1.1 2.4 2.0 1.0 0.9 0.3 n/a n/a 14 1
    Histidine (g) 1.8 0.0 0.8 0.3 0.5 1.0 0.9 0.4 0.4 0.1 n/a n/a 6 0
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0 0
    Iron (mg) 27.5 0.0 5.3 2.5 8.2 11.4 7.4 4.8 10.5 2.8 0.3 0.0 81 3
    Isoleucine (g) 3.3 0.0 1.0 0.3 1.0 1.7 1.6 0.8 0.5 0.2 n/a n/a 10 0
    Lactose (g) 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Leucine (g) 6.4 0.0 2.1 0.6 1.8 3.1 2.3 1.0 1.0 0.4 n/a n/a 19 1
    Lysine (g) 4.1 0.0 0.8 0.3 1.1 1.6 1.3 0.7 0.4 0.3 n/a n/a 11 0
    Magnesium (mg) 894.2 0.0 383.2 119.8 356.2 763.7 455.0 329.3 252.7 76.7 66.2 0.0 3,697 154
    Maltose (g) 0.0 n/a 0.1 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Manganese (mg) 23.5 0.0 3.3 4.5 1.1 5.9 2.7 2.1 1.8 2.3 9.2 0.0 56 2
    Methionine (g) 1.3 0.0 0.2 0.2 0.4 0.8 0.7 0.3 0.4 0.1 n/a n/a 4 0
    Monounsaturated Fat (g) 12.8 0.0 44.2 40.4 37.4 21.0 25.9 6.3 13.5 2.3 0.0 137.9 342 14
    Niacin (mg) 7.3 0.0 4.8 1.2 1.9 6.4 11.7 2.6 3.3 0.5 0.3 0.0 40 2
    Pantothenic acid (mg) 7.3 0.0 0.7 0.9 1.7 1.0 1.6 0.8 0.0 0.7 0.1 0.0 15 1
    Phenylalanine (g) 4.3 0.0 1.6 0.4 1.1 2.2 1.6 0.8 0.7 0.3 n/a n/a 13 1
    Phosphorus (mg) 2,656.8 0.0 692.1 274.2 671.3 1,590.6 924.0 539.3 452.9 175.5 6.3 0.0 7,983 333
    Phytosterols n/a 0.0 n/a 101.0 216.5 n/a 747.6 n/a 514.1 n/a n/a n/a 1,579 66
    Polyunsaturated Fat (g) 14.9 0.0 17.3 21.4 10.7 27.1 32.4 24.1 15.7 0.6 0.1 61.3 226 9
    Potassium (mg) 2,345.8 0.0 1,008.2 405.9 774.1 1,043.6 903.0 682.9 337.0 462.6 667.8 0.0 8,631 360
    Proline (g) 2.9 0.0 1.5 0.4 0.9 1.7 1.7 0.7 0.6 0.2 n/a n/a 11 0
    Protein (g) 85.2 0.0 30.3 9.1 21.0 39.0 29.1 15.4 12.8 5.9 0.1 0.0 248 10
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 1.0 0.0 1.5 0.1 0.3 0.2 0.5 0.1 0.2 0.1 4.0 0.0 8 0
    Saturated Fat (g) 7.2 0.0 5.3 6.1 12.5 11.2 6.2 3.1 5.0 48.7 0.0 16.1 122 5
    Selenium (mcg) 187.3 0.0 3.6 3.8 16.0 12.1 74.2 21.3 24.8 15.8 1.9 0.0 361 15
    Serine (g) 4.6 0.0 1.4 0.5 1.2 2.2 1.5 0.8 0.7 0.3 n/a n/a 13 1
    Sodium (mg) 38.9 155.0 1.4 0.0 876.8 9.0 12.6 25.2 7.9 31.5 37.8 0.0 1,196 50
    Starch (g) 375.3 n/a 1.1 0.5 n/a 1.9 n/a n/a n/a n/a n/a n/a 379 16
    Stigmasterol n/a n/a 5.7 3.0 n/a n/a n/a n/a n/a n/a n/a 6.5 15 1
    Sucrose (g) 6.4 n/a 5.1 3.9 n/a 1.5 3.5 1.0 n/a n/a 183.7 n/a 205 9
    Sugar (g) 6.4 0.0 5.6 3.9 6.9 1.8 3.7 1.3 0.2 6.3 190.4 0.0 226 9
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 3.0 0.0 0.3 0.7 0.3 0.4 2.1 1.4 0.6 0.1 0.2 0.0 9 0
    Threonine (g) 2.5 0.0 0.9 0.3 0.8 1.3 1.3 0.6 0.5 0.2 n/a n/a 8 0
    Tocopherol, alpha (mg) 2.7 0.0 37.5 1.4 1.3 2.8 49.2 0.3 0.2 0.4 0.0 38.1 134 6
    Tocopherol, beta (mg) 0.2 n/a 0.4 0.4 n/a 0.0 1.7 0.0 n/a n/a n/a 0.0 3 0
    Tocopherol, delta (mg) 0.0 n/a 0.1 0.5 n/a 0.6 0.0 0.3 n/a n/a n/a 2.2 4 0
    Tocopherol, gamma (mg) 0.8 n/a 0.9 24.2 n/a 45.3 0.5 16.8 n/a n/a n/a 59.6 148 6
    Total Fat (g) 42.2 0.0 70.7 71.3 63.5 63.3 72.0 35.4 35.8 55.0 0.2 218.0 727 30
    Trans-monoenoic Fat n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.1 0 0
    TransFatty acids n/a n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a 0.9 1 0
    Tryptophan (g) 1.2 0.0 0.3 0.1 0.3 0.7 0.5 0.2 0.3 0.1 n/a n/a 4 0
    Tyrosine (g) 2.6 0.0 0.6 0.2 0.7 1.4 0.9 0.4 0.5 0.2 n/a n/a 8 0
    Valine (g) 4.5 0.0 1.2 0.4 1.4 2.0 1.8 0.9 0.7 0.4 n/a n/a 13 1
    Vitamin A, IU (IU) 0.0 0.0 1.4 55.4 0.0 20.6 70.0 0.0 6.5 0.0 0.0 0.0 154 6
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 3.0 0.0 1.3 4.2 0.0 0.0 0.0 0.0 0.0 8 0
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.6 0.0 0.2 0.2 0.4 0.2 1.9 0.4 0.6 0.3 0.0 0.0 5 0
    Vitamin C (mg) 0.0 0.0 0.0 1.1 0.0 2.5 2.0 0.5 0.0 1.3 0.0 0.0 7 0
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Water (g) 70.2 0.0 6.7 3.5 2.3 6.7 6.6 5.8 3.4 2.6 102.0 0.0 210 9
    Zinc (mg) 23.6 0.0 4.4 4.5 7.7 10.1 7.0 3.6 5.6 1.7 4.6 0.0 73 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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