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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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