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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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