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Nutritional Facts: Maple-Walnut 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)
old fashioned oats
1 cup (117g)
walnuts
1 1/2 teaspoons (4g)
ground cinnamon
3/4 teaspoon (2g)
nutmeg
1/4 teaspoon (2g)
kosher salt
1/2 cup (158g)
pure maple syrup
1 tablespoon (13g)
vanilla extract
3 tablespoons (42g)
canola oil
Total 1 serving
Alanine (g) 1.4 0.8 0.0 n/a 0.0 n/a n/a n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 4.5 0.0 4 1
Arginine (g) 2.1 2.7 0.0 n/a 0.0 n/a n/a n/a 5 1
Ash (g) 4.3 2.1 0.1 0.0 1.5 0.7 0.0 0.0 9 1
Aspartic acid (g) 3.0 2.1 0.0 n/a 0.0 n/a n/a n/a 5 1
Beta-sitosterol n/a 74.9 n/a n/a n/a n/a n/a 173.5 248 41
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 126.4 114.7 39.3 3.2 0.4 160.7 1.4 0.0 446 74
Calories 921.0 765.2 9.7 9.2 0.0 409.5 37.4 371.3 2,523 421
Calories (kj) 3,854.0 3,203.5 40.6 38.6 0.0 1,713.6 156.7 1,553.6 10,560 1,760
Campesterol n/a 8.2 n/a n/a n/a n/a n/a 101.2 109 18
Carbohydrates (g) 164.5 16.0 3.2 0.9 0.0 105.6 1.6 0.0 292 49
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 1.9 0.0 0.0 0.0 0.0 0.0 0.0 3 0
Cystine (g) 1.1 0.2 0.0 n/a 0.0 n/a n/a n/a 1 0
Dietary Fiber (g) 24.5 7.8 2.1 0.4 0.0 0.0 0.0 0.0 35 6
Folate (mcg) 77.8 114.7 0.2 1.3 0.0 0.0 0.0 0.0 194 32
Folate, DFE (mcg) 77.8 114.7 0.2 1.3 0.0 0.0 0.0 0.0 194 32
Folate, food (mcg) 77.8 114.7 0.2 1.3 0.0 0.0 0.0 0.0 194 32
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.0 0.1 0.0 n/a n/a 0.8 n/a n/a 1 0
Galactose (g) 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.0 0.1 0.0 n/a n/a 2.5 n/a n/a 3 0
Glutamic acid (g) 6.9 3.3 0.0 n/a 0.0 n/a n/a n/a 10 2
Glycine (g) 1.6 1.0 0.0 n/a 0.0 n/a n/a n/a 3 0
Histidine (g) 0.7 0.5 0.0 n/a 0.0 n/a n/a n/a 1 0
Hydroxyproline n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 10.3 3.4 0.3 0.1 0.0 0.2 0.0 0.0 14 2
Isoleucine (g) 1.2 0.7 0.0 n/a 0.0 n/a n/a n/a 2 0
Lactose (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 2.4 1.4 0.0 n/a 0.0 n/a n/a n/a 4 1
Lysine (g) 1.5 0.5 0.0 n/a 0.0 n/a n/a n/a 2 0
Magnesium (mg) 335.3 184.9 2.4 3.2 0.0 33.1 1.6 0.0 560 93
Maltose (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 8.8 4.0 0.7 0.1 0.0 4.6 0.0 0.0 18 3
Methionine (g) 0.5 0.3 0.0 n/a 0.0 n/a n/a n/a 1 0
Monounsaturated Fat (g) 4.8 10.5 0.0 0.1 0.0 0.0 0.0 26.6 42 7
Niacin (mg) 2.7 1.3 0.1 0.0 0.0 0.1 0.1 0.0 4 1
Pantothenic acid (mg) 2.7 0.7 0.0 n/a 0.0 0.1 0.0 0.0 3 1
Phenylalanine (g) 1.6 0.8 0.0 n/a 0.0 n/a n/a n/a 2 0
Phosphorus (mg) 996.3 404.8 2.5 3.7 0.0 3.2 0.8 0.0 1,411 235
Phytosterols n/a 84.2 1.0 1.1 0.0 n/a n/a n/a 86 14
Polyunsaturated Fat (g) 5.6 55.2 0.0 0.0 0.0 0.0 0.0 11.8 73 12
Potassium (mg) 879.7 516.0 16.9 6.2 0.1 333.9 19.2 0.0 1,772 295
Proline (g) 1.1 0.8 0.0 n/a 0.0 n/a n/a n/a 2 0
Protein (g) 32.0 17.8 0.2 0.1 0.0 0.1 0.0 0.0 50 8
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.4 0.2 0.0 0.0 0.0 2.0 0.0 0.0 3 0
Saturated Fat (g) 2.7 7.2 0.0 0.5 0.0 0.0 0.0 3.1 13 2
Selenium (mcg) 70.2 5.7 0.1 0.0 0.0 0.9 0.0 0.0 77 13
Serine (g) 1.7 1.1 0.0 n/a 0.0 n/a n/a n/a 3 0
Sodium (mg) 14.6 2.3 0.4 0.3 581.4 18.9 1.2 0.0 619 103
Starch (g) 140.7 0.1 n/a n/a n/a n/a n/a n/a 141 23
Stigmasterol n/a 1.2 n/a n/a n/a n/a n/a 1.3 2 0
Sucrose (g) 2.4 2.8 0.0 n/a n/a 91.9 n/a n/a 97 16
Sugar (g) 2.4 3.1 0.1 0.5 0.0 95.2 1.6 0.0 103 17
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.1 0.4 0.0 0.0 0.0 0.1 0.0 0.0 2 0
Threonine (g) 0.9 0.7 0.0 n/a 0.0 n/a n/a n/a 2 0
Tocopherol, alpha (mg) 1.0 0.8 0.1 0.0 0.0 0.0 0.0 7.3 9 2
Tocopherol, beta (mg) 0.1 0.2 0.0 0.0 n/a n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 2.2 0.0 0.0 n/a n/a n/a 0.4 3 0
Tocopherol, gamma (mg) 0.3 24.4 0.4 0.0 n/a n/a n/a 11.5 37 6
Total Fat (g) 15.8 76.3 0.0 0.6 0.0 0.1 0.0 42.0 135 22
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a 0.2 0 0
Tryptophan (g) 0.4 0.2 0.0 n/a 0.0 n/a n/a n/a 1 0
Tyrosine (g) 1.0 0.5 0.0 n/a 0.0 n/a n/a n/a 1 0
Valine (g) 1.7 0.9 0.0 n/a 0.0 n/a n/a n/a 3 0
Vitamin A, IU (IU) 0.0 23.4 11.6 1.8 0.0 0.0 0.0 0.0 37 6
Vitamin A, RAE (mcg) 0.0 1.2 0.6 0.1 0.0 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 0 0
Vitamin B-6 (mg) 0.2 0.6 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 0.0 1.5 0.1 0.1 0.0 0.0 0.0 0.0 2 0
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 26.3 4.8 0.4 0.1 0.0 51.0 6.8 0.0 89 15
Zinc (mg) 8.8 3.6 0.1 0.0 0.0 2.3 0.0 0.0 15 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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