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Nutritional Facts: Nutty 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.

  3 cups (243g)
rolled oats
1/2 cup (29g)
wheat bran
1/2 cup (58g)
wheat germ
1/2 cup (59g)
walnuts
1/2 cup (55g)
pecans
1/2 cup (70g)
sunflower seeds
1 cup (145g)
raisins
1/2 cup (74g)
pitted dates
1 teaspoon (3g)
cinnamon
1/4 cup (79g)
maple syrup
Total 1 serving
Alanine (g) 1.4 0.2 0.8 0.4 0.2 0.8 0.2 0.1 0.0 n/a 4 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 2.1 0.3 1.1 1.3 0.6 1.7 0.6 0.1 0.0 n/a 8 1
Ash (g) 4.3 1.7 2.4 1.0 0.8 2.1 2.7 1.2 0.1 0.4 17 1
Aspartic acid (g) 3.0 0.3 1.2 1.1 0.5 1.7 0.2 0.2 0.0 n/a 8 1
Beta-sitosterol n/a n/a n/a 37.4 48.5 n/a n/a n/a n/a n/a 86 7
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 126.4 21.2 22.4 57.3 38.2 54.6 72.5 28.7 26.2 80.3 528 41
Calories 921.0 62.6 207.0 382.6 376.6 408.8 433.6 207.3 6.5 204.8 3,211 247
Calories (kj) 3,854.0 262.2 866.0 1,601.7 1,574.5 1,711.5 1,815.4 865.8 27.0 856.8 13,435 1,033
Campesterol n/a n/a n/a 4.1 2.7 n/a n/a n/a n/a n/a 7 1
Carbohydrates (g) 164.5 18.7 29.8 8.0 7.6 14.0 114.8 55.1 2.1 52.8 467 36
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 0.3 0.5 0.9 0.7 1.3 0.5 0.2 0.0 0.0 5 0
Cystine (g) 1.1 0.1 0.3 0.1 0.1 0.3 0.0 0.0 0.0 n/a 2 0
Dietary Fiber (g) 24.5 12.4 7.6 3.9 5.2 6.0 5.4 5.9 1.4 0.0 72 6
Folate (mcg) 77.8 22.9 161.6 57.3 12.0 158.9 7.3 14.0 0.2 0.0 512 39
Folate, DFE (mcg) 77.8 22.9 161.6 57.3 12.0 158.9 7.3 14.0 0.2 0.0 512 39
Folate, food (mcg) 77.8 22.9 161.6 57.3 12.0 158.9 7.3 14.0 0.2 0.0 512 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
Fructose (g) 0.0 n/a n/a 0.1 0.0 n/a 43.0 14.4 0.0 0.4 58 4
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0 0
Glucose (dextrose) (g) 0.0 n/a n/a 0.0 0.0 n/a 40.2 14.6 0.0 1.3 56 4
Glutamic acid (g) 6.9 0.8 2.3 1.6 1.0 3.9 0.2 0.3 0.0 n/a 17 1
Glycine (g) 1.6 0.3 0.8 0.5 0.2 1.0 0.1 0.1 0.0 n/a 5 0
Histidine (g) 0.7 0.1 0.4 0.2 0.1 0.4 0.1 0.0 0.0 n/a 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 10.3 3.1 3.6 1.7 1.4 3.7 2.7 0.7 0.2 0.1 28 2
Isoleucine (g) 1.2 0.1 0.5 0.4 0.2 0.8 0.1 0.0 0.0 n/a 3 0
Lactose (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Leucine (g) 2.4 0.3 0.9 0.7 0.3 1.2 0.1 0.1 0.0 n/a 6 0
Lysine (g) 1.5 0.2 0.8 0.2 0.2 0.7 0.1 0.0 0.0 n/a 4 0
Magnesium (mg) 335.3 177.2 137.4 92.4 65.9 227.5 46.4 31.6 1.6 16.5 1,132 87
Maltose (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0 0
Manganese (mg) 8.8 3.3 7.6 2.0 2.5 1.4 0.4 0.2 0.5 2.3 29 2
Methionine (g) 0.5 0.1 0.3 0.1 0.1 0.3 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 4.8 0.2 0.8 5.2 22.2 13.0 0.1 0.0 0.0 0.0 46 4
Niacin (mg) 2.7 3.9 3.9 0.7 0.6 5.8 1.1 0.9 0.0 0.1 20 2
Pantothenic acid (mg) 2.7 0.6 1.3 0.3 0.5 0.8 0.1 0.4 0.0 0.0 7 1
Phenylalanine (g) 1.6 0.2 0.5 0.4 0.2 0.8 0.1 0.0 0.0 n/a 4 0
Phosphorus (mg) 996.3 293.8 484.2 202.4 151.0 462.0 146.5 45.6 1.7 1.6 2,785 214
Phytosterols n/a n/a n/a 42.1 55.6 373.8 n/a n/a 0.7 n/a 472 36
Polyunsaturated Fat (g) 5.6 0.6 3.5 27.6 11.8 16.2 0.1 0.0 0.0 0.0 65 5
Potassium (mg) 879.7 342.8 512.9 258.0 223.5 451.5 1,086.1 482.2 11.3 167.0 4,415 340
Proline (g) 1.1 0.3 0.7 0.4 0.2 0.8 0.4 0.1 0.0 n/a 4 0
Protein (g) 32.0 4.5 13.3 8.9 5.0 14.5 4.5 1.8 0.1 0.0 85 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.4 0.2 0.3 0.1 0.1 0.2 0.2 0.0 0.0 1.0 2 0
Saturated Fat (g) 2.7 0.2 1.0 3.6 3.4 3.1 0.1 0.0 0.0 0.0 14 1
Selenium (mcg) 70.2 22.5 45.5 2.9 2.1 37.1 0.9 2.2 0.1 0.5 184 14
Serine (g) 1.7 0.2 0.6 0.5 0.3 0.8 0.1 0.0 0.0 n/a 4 0
Sodium (mg) 14.6 0.6 6.9 1.2 0.0 6.3 16.0 1.5 0.3 9.5 57 4
Starch (g) 140.7 n/a n/a 0.0 0.3 n/a 3.9 n/a n/a n/a 145 11
Stigmasterol n/a n/a n/a 0.6 1.6 n/a n/a n/a n/a n/a 2 0
Sucrose (g) 2.4 n/a n/a 1.4 2.1 1.8 0.7 17.5 0.0 45.9 72 6
Sugar (g) 2.4 0.1 n/a 1.5 2.2 1.8 85.8 46.6 0.1 47.6 188 14
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.1 0.2 1.1 0.2 0.4 1.0 0.2 0.0 0.0 0.1 4 0
Threonine (g) 0.9 0.1 0.6 0.3 0.2 0.6 0.1 0.0 0.0 n/a 3 0
Tocopherol, alpha (mg) 1.0 0.4 n/a 0.4 0.8 24.6 0.2 0.0 0.1 0.0 28 2
Tocopherol, beta (mg) 0.1 n/a n/a 0.1 0.2 0.8 0.0 0.0 0.0 n/a 1 0
Tocopherol, delta (mg) 0.0 n/a n/a 1.1 0.3 0.0 0.0 0.0 0.0 n/a 1 0
Tocopherol, gamma (mg) 0.3 n/a n/a 12.2 13.3 0.3 0.1 0.0 0.3 n/a 26 2
Total Fat (g) 15.8 1.2 5.6 38.1 39.2 36.0 0.7 0.3 0.0 0.0 137 11
Trans-monoenoic Fat n/a n/a n/a 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 n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.4 0.1 0.2 0.1 0.1 0.2 0.1 0.0 0.0 n/a 1 0
Tyrosine (g) 1.0 0.1 0.4 0.2 0.1 0.5 0.0 0.0 0.0 n/a 2 0
Valine (g) 1.7 0.2 0.7 0.4 0.2 0.9 0.1 0.1 0.0 n/a 4 0
Vitamin A, IU (IU) 0.0 2.6 0.0 11.7 30.5 35.0 0.0 7.4 7.7 0.0 95 7
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.6 1.6 2.1 0.0 0.0 0.4 0.0 5 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
Vitamin B-6 (mg) 0.2 0.4 0.7 0.3 0.1 0.9 0.3 0.1 0.0 0.0 3 0
Vitamin C (mg) 0.0 0.0 0.0 0.8 0.6 1.0 3.3 0.3 0.1 0.0 6 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
Water (g) 26.3 2.9 6.4 2.4 1.9 3.3 22.4 15.1 0.3 25.5 106 8
Zinc (mg) 8.8 2.1 7.1 1.8 2.5 3.5 0.3 0.2 0.0 1.2 28 2

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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