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Nutritional Facts: Healthy Living 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.

  5 cups (405g)
old fashioned oats
1/2 cup (69g)
almonds
1/2 cup (55g)
pecans
1/2 cup (110g)
light brown sugar
1/3 cup (43g)
pepitas
1/3 cup (47g)
unsalted sunflower seeds
1/2 cup (158g)
pure maple syrup
1/2 cup (119g)
hot water
1/4 cup (55g)
coconut oil
1/2 cup (50g)
dried cranberries
1/2 cup (73g)
raisins
Total 1 serving
Alanine (g) 2.3 0.7 0.2 n/a 0.6 0.5 n/a n/a 0.0 0.0 0.1 4 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
Arginine (g) 3.4 1.7 0.6 n/a 2.3 1.1 n/a n/a 0.0 0.0 0.3 10 0
Ash (g) 7.2 2.2 0.8 0.5 2.1 1.4 0.7 0.1 0.0 0.1 1.3 16 1
Aspartic acid (g) 4.9 1.9 0.5 n/a 1.3 1.1 n/a n/a 0.0 0.1 0.1 10 0
Beta-sitosterol n/a 81.4 48.5 n/a n/a n/a n/a n/a n/a n/a n/a 130 6
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
Calcium (mg) 210.6 184.2 38.2 91.3 19.8 36.4 160.7 3.6 0.0 4.0 36.3 785 39
Calories 1,535.0 410.6 376.6 418.0 240.1 272.3 409.5 0.0 469.8 23.0 216.8 4,372 219
Calories (kj) 6,423.3 1,718.1 1,574.5 1,749.0 1,004.8 1,139.9 1,713.6 0.0 1,965.8 97.0 907.7 18,294 915
Campesterol n/a 2.8 2.7 n/a n/a n/a n/a n/a n/a n/a n/a 5 0
Carbohydrates (g) 274.2 14.6 7.6 107.9 4.6 9.3 105.6 0.0 0.0 6.1 57.4 587 29
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
Copper (mg) 1.6 0.8 0.7 0.1 0.6 0.8 0.0 0.0 0.0 0.0 0.2 5 0
Cystine (g) 1.8 0.2 0.1 n/a 0.1 0.2 n/a n/a 0.0 0.0 0.0 2 0
Dietary Fiber (g) 40.9 7.5 5.2 0.0 2.6 4.0 0.0 0.0 0.0 2.3 2.7 65 3
Folate (mcg) 129.6 36.6 12.0 1.1 24.9 105.8 0.0 0.0 0.0 0.5 3.6 314 16
Folate, DFE (mcg) 129.6 36.6 12.0 1.1 24.9 105.8 0.0 0.0 0.0 0.5 3.6 314 16
Folate, food (mcg) 129.6 36.6 12.0 1.1 24.9 105.8 0.0 0.0 0.0 0.5 3.6 314 16
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
Fructose (g) 0.0 0.0 0.0 1.2 0.1 n/a 0.8 n/a n/a 0.3 21.5 24 1
Galactose (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 0.0 0.0 0.0 1.5 0.1 n/a 2.5 n/a n/a 1.6 20.1 26 1
Glutamic acid (g) 11.5 3.5 1.0 n/a 2.7 2.6 n/a n/a 0.0 0.1 0.1 21 1
Glycine (g) 2.6 1.0 0.2 n/a 0.8 0.7 n/a n/a 0.0 0.0 0.1 5 0
Histidine (g) 1.1 0.4 0.1 n/a 0.3 0.3 n/a n/a 0.0 0.0 0.1 2 0
Iron (mg) 17.2 2.6 1.4 0.8 3.8 2.4 0.2 0.0 0.0 0.1 1.4 30 1
Isoleucine (g) 2.0 0.5 0.2 n/a 0.6 0.5 n/a n/a 0.0 0.0 0.0 4 0
Lactose (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Leucine (g) 4.0 1.0 0.3 n/a 1.0 0.8 n/a n/a 0.0 0.0 0.1 7 0
Lysine (g) 2.6 0.4 0.2 n/a 0.5 0.4 n/a n/a 0.0 0.0 0.1 4 0
Magnesium (mg) 558.9 193.9 65.9 9.9 254.3 151.5 33.1 1.2 0.0 3.0 23.2 1,295 65
Maltose (g) 0.0 0.1 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Manganese (mg) 14.7 1.6 2.5 0.1 2.0 0.9 4.6 0.0 0.0 0.2 0.2 27 1
Methionine (g) 0.8 0.1 0.1 n/a 0.3 0.2 n/a n/a 0.0 0.0 0.0 2 0
Monounsaturated Fat (g) 8.0 22.3 22.2 0.0 7.0 8.6 0.0 0.0 3.2 0.0 0.0 71 4
Niacin (mg) 4.6 2.5 0.6 0.1 2.1 3.9 0.1 0.0 0.0 0.1 0.6 15 1
Pantothenic acid (mg) 4.5 0.2 0.5 0.1 0.3 0.5 0.1 0.0 0.0 0.1 0.1 6 0
Phenylalanine (g) 2.7 0.8 0.2 n/a 0.7 0.5 n/a n/a 0.0 0.0 0.0 5 0
Phosphorus (mg) 1,660.5 324.3 151.0 4.4 529.7 307.7 3.2 0.0 0.0 6.5 73.2 3,060 153
Phytosterols n/a 87.6 55.6 n/a n/a 249.0 n/a n/a 46.9 n/a n/a 439 22
Polyunsaturated Fat (g) 9.3 9.0 11.8 0.0 9.0 10.8 0.0 0.0 1.0 0.0 0.0 51 3
Potassium (mg) 1,466.1 491.3 223.5 146.3 347.5 300.7 333.9 1.2 0.0 42.5 543.0 3,896 195
Proline (g) 1.8 0.7 0.2 n/a 0.6 0.6 n/a n/a 0.0 0.0 0.2 4 0
Protein (g) 53.3 14.5 5.0 0.1 13.0 9.7 0.1 0.0 0.0 0.2 2.2 98 5
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
Riboflavin (mg) 0.6 0.7 0.1 0.0 0.1 0.2 2.0 0.0 0.0 0.0 0.1 4 0
Saturated Fat (g) 4.5 2.8 3.4 0.0 3.7 2.1 0.0 0.0 47.1 0.0 0.0 64 3
Selenium (mcg) 117.0 1.6 2.1 1.3 4.0 24.7 0.9 0.0 0.0 0.1 0.4 152 8
Serine (g) 2.9 0.7 0.3 n/a 0.7 0.5 n/a n/a 0.0 0.0 0.1 5 0
Sodium (mg) 24.3 233.9 0.0 30.8 3.0 4.2 18.9 3.6 0.0 1.0 8.0 328 16
Starch (g) 234.6 0.5 0.3 n/a 0.6 n/a n/a n/a n/a 0.0 2.0 238 12
Stigmasterol n/a 2.8 1.6 n/a n/a n/a n/a n/a n/a n/a n/a 4 0
Sucrose (g) 4.0 3.3 2.1 104.0 0.5 1.2 91.9 n/a n/a 0.1 0.3 207 10
Sugar (g) 4.0 3.4 2.2 106.7 0.6 1.2 95.2 0.0 0.0 2.0 42.9 258 13
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
Thiamin (mg) 1.9 0.1 0.4 0.0 0.1 0.7 0.1 0.0 0.0 0.0 0.1 3 0
Threonine (g) 1.5 0.5 0.2 n/a 0.4 0.4 n/a n/a 0.0 0.0 0.1 3 0
Tocopherol, alpha (mg) 1.7 16.4 0.8 0.0 0.9 16.4 0.0 0.0 0.0 0.6 0.1 37 2
Tocopherol, beta (mg) 0.1 0.3 0.2 n/a 0.0 0.6 n/a n/a 0.0 0.0 0.0 1 0
Tocopherol, delta (mg) 0.0 0.1 0.3 n/a 0.2 0.0 n/a n/a 0.0 0.0 0.0 1 0
Tocopherol, gamma (mg) 0.5 0.5 13.3 n/a 15.1 0.2 n/a n/a 0.1 0.0 0.0 30 1
Total Fat (g) 26.4 35.9 39.2 0.0 21.1 24.0 0.1 0.0 54.5 0.1 0.3 202 10
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.7 0.1 0.1 n/a 0.2 0.2 n/a n/a 0.0 0.0 0.0 1 0
Tyrosine (g) 1.6 0.4 0.1 n/a 0.5 0.3 n/a n/a 0.0 0.0 0.0 3 0
Valine (g) 2.8 0.5 0.2 n/a 0.7 0.6 n/a n/a 0.0 0.0 0.1 5 0
Vitamin A, IU (IU) 0.0 0.7 30.5 0.0 6.9 23.3 0.0 0.0 0.0 30.0 0.0 91 5
Vitamin A, RAE (mcg) 0.0 0.0 1.6 0.0 0.4 1.4 0.0 0.0 0.0 1.5 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 0 0
Vitamin B-6 (mg) 0.4 0.1 0.1 0.0 0.1 0.6 0.0 0.0 0.0 0.0 0.1 1 0
Vitamin C (mg) 0.0 0.0 0.6 0.0 0.8 0.7 0.0 0.0 0.0 6.7 1.7 10 1
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
Water (g) 43.9 1.7 1.9 1.5 2.2 2.2 51.0 118.4 0.0 43.6 11.2 278 14
Zinc (mg) 14.7 2.3 2.5 0.0 3.4 2.3 2.3 0.0 0.0 0.1 0.2 28 1

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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