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Nutritional Facts: Granola (The Book of Whole Grains)

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.

  6 cups (486g)
rolled oats
1 cup (93g)
shredded coconut
1 cup (115g)
toasted wheat germ
1/2 cup (70g)
sunflower seeds
1/4 cup (36g)
sesame seeds
1/4 cup (34g)
nuts
1/2 cup (114g)
butter
1/2 cup (170g)
honey
1/4 cup (59g)
water
3/4 teaspoon (5g)
salt
1 teaspoon (4g)
vanilla
1 cup (145g)
raisins
Total 1 serving
Alanine (g) 2.7 0.1 1.7 0.8 0.3 0.3 0.0 0.0 n/a 0.0 n/a 0.2 6 1
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 0.0 1 0
Arginine (g) 4.1 0.4 2.1 1.7 0.9 0.8 0.0 0.0 n/a 0.0 n/a 0.6 11 1
Ash (g) 8.6 1.3 4.8 2.1 1.6 1.4 2.4 0.3 0.1 4.5 0.0 2.7 30 3
Aspartic acid (g) 5.9 0.3 2.4 1.7 0.6 0.7 0.1 0.0 n/a 0.0 n/a 0.2 12 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a 4.5 n/a n/a n/a n/a n/a 5 0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 252.7 14.0 44.9 54.6 351.0 24.0 27.2 10.2 1.8 1.1 0.5 72.5 854 85
Calories 1,841.9 465.9 414.0 408.8 206.3 203.4 813.8 515.3 0.0 0.0 12.1 433.6 5,315 532
Calories (kj) 7,708.0 1,949.3 1,731.9 1,711.5 862.9 851.1 3,403.9 2,156.0 0.0 0.0 50.6 1,815.4 22,241 2,224
Campesterol n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 329.0 44.3 59.6 14.0 8.4 8.7 0.1 139.7 0.0 0.0 0.5 114.8 719 72
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 244.0 0.0 0.0 0.0 0.0 0.0 244 24
Copper (mg) 1.9 0.3 0.9 1.3 1.5 0.4 0.0 0.1 0.0 0.0 0.0 0.5 7 1
Cystine (g) 2.2 0.1 0.5 0.3 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0.0 3 0
Dietary Fiber (g) 49.1 4.2 15.2 6.0 4.2 3.1 0.0 0.3 0.0 0.0 0.0 5.4 88 9
Folate (mcg) 155.5 7.4 323.2 158.9 34.9 17.1 3.4 3.4 0.0 0.0 0.0 7.3 711 71
Folate, DFE (mcg) 155.5 7.4 323.2 158.9 34.9 17.1 3.4 3.4 0.0 0.0 0.0 7.3 711 71
Folate, food (mcg) 155.5 7.4 323.2 158.9 34.9 17.1 3.4 3.4 0.0 0.0 0.0 7.3 711 71
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 n/a n/a n/a n/a n/a 69.4 n/a n/a n/a 43.0 112 11
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a 5.3 n/a n/a n/a 0.0 5 1
Glucose (dextrose) (g) 0.0 n/a n/a n/a n/a n/a n/a 60.6 n/a n/a n/a 40.2 101 10
Glutamic acid (g) 13.8 0.6 4.6 3.9 1.4 1.5 0.2 0.0 n/a 0.0 n/a 0.2 26 3
Glycine (g) 3.1 0.1 1.6 1.0 0.4 0.4 0.0 0.0 n/a 0.0 n/a 0.1 7 1
Histidine (g) 1.3 0.1 0.7 0.4 0.2 0.2 0.0 0.0 n/a 0.0 n/a 0.1 3 0
Iron (mg) 20.7 1.8 7.2 3.7 5.2 1.3 0.0 0.7 0.0 0.0 0.0 2.7 43 4
Isoleucine (g) 2.4 0.1 1.0 0.8 0.3 0.3 0.1 0.0 n/a 0.0 n/a 0.1 5 1
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Leucine (g) 4.8 0.2 1.8 1.2 0.5 0.5 0.1 0.0 n/a 0.0 n/a 0.1 9 1
Lysine (g) 3.1 0.1 1.7 0.7 0.2 0.2 0.1 0.0 n/a 0.0 n/a 0.1 6 1
Magnesium (mg) 670.7 46.5 274.9 227.5 126.4 77.1 2.3 3.4 0.6 0.0 0.5 46.4 1,476 148
Maltose (g) 0.0 n/a n/a n/a n/a n/a n/a 2.4 n/a n/a n/a 0.0 2 0
Manganese (mg) 17.6 2.3 15.3 1.4 0.9 0.7 0.0 0.1 0.0 0.0 0.0 0.4 39 4
Methionine (g) 1.0 0.1 0.5 0.3 0.2 0.1 0.0 0.0 n/a 0.0 n/a 0.0 2 0
Monounsaturated Fat (g) 9.6 1.4 1.6 13.0 6.8 10.8 23.9 0.0 0.0 0.0 0.0 0.1 67 7
Niacin (mg) 5.5 0.4 7.8 5.8 1.6 1.6 0.0 0.2 0.0 0.0 0.0 1.1 24 2
Pantothenic acid (mg) 5.4 0.7 2.6 0.8 0.0 0.4 0.1 0.1 0.0 0.0 0.0 0.1 10 1
Phenylalanine (g) 3.2 0.1 1.1 0.8 0.3 0.3 0.0 0.0 n/a 0.0 n/a 0.1 6 1
Phosphorus (mg) 1,992.6 99.5 968.3 462.0 226.4 149.0 27.2 6.8 0.0 0.0 0.3 146.5 4,079 408
Phytosterols n/a n/a n/a 373.8 257.0 n/a n/a n/a n/a 0.0 n/a n/a 631 63
Polyunsaturated Fat (g) 11.2 0.4 6.9 16.2 7.8 3.7 3.5 0.0 0.0 0.0 0.0 0.1 50 5
Potassium (mg) 1,759.3 313.4 1,025.8 451.5 168.5 204.5 27.2 88.1 0.6 0.4 6.2 1,086.1 5,132 513
Proline (g) 2.2 0.1 1.4 0.8 0.3 0.3 0.1 0.2 n/a 0.0 n/a 0.4 6 1
Protein (g) 63.9 2.7 26.6 14.5 6.4 5.9 1.0 0.5 0.0 0.0 0.0 4.5 126 13
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 761.6 0.0 0.0 0.0 0.0 0.0 762 76
Riboflavin (mg) 0.8 0.0 0.6 0.2 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.2 2 0
Saturated Fat (g) 5.4 29.3 1.9 3.1 2.5 2.4 58.3 0.0 0.0 0.0 0.0 0.1 103 10
Selenium (mcg) 140.5 15.5 91.1 37.1 12.4 2.6 1.1 1.4 0.0 0.0 0.0 0.9 302 30
Serine (g) 3.4 0.1 1.3 0.8 0.3 0.3 0.1 0.0 n/a 0.0 n/a 0.1 6 1
Sodium (mg) 29.2 243.7 13.8 6.3 4.0 229.1 810.4 6.8 1.8 1,744.1 0.4 16.0 3,105 311
Starch (g) 281.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3.9 285 29
Stigmasterol n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose (g) 4.8 n/a n/a 1.8 n/a n/a n/a 1.5 n/a n/a n/a 0.7 9 1
Sugar (g) 4.8 40.1 n/a 1.8 0.1 1.6 0.1 139.2 0.0 0.0 0.5 85.8 274 27
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 2.2 0.0 2.2 1.0 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.2 6 1
Threonine (g) 1.9 0.1 1.1 0.6 0.3 0.2 0.0 0.0 n/a 0.0 n/a 0.1 4 0
Tocopherol, alpha (mg) 2.0 0.4 n/a 24.6 0.1 3.7 2.6 0.0 0.0 0.0 0.0 0.2 34 3
Tocopherol, beta (mg) 0.1 n/a n/a 0.8 n/a n/a 0.0 n/a n/a n/a n/a 0.0 1 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.6 n/a n/a 0.3 n/a n/a 0.0 n/a n/a n/a n/a 0.1 1 0
Total Fat (g) 31.7 33.0 11.2 36.0 17.9 17.6 92.1 0.0 0.0 0.0 0.0 0.7 240 24
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 3.4 n/a n/a n/a n/a n/a 3 0
TransFatty acids n/a n/a n/a n/a n/a n/a 3.7 n/a n/a n/a n/a n/a 4 0
Tryptophan (g) 0.9 0.0 0.4 0.2 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0.1 2 0
Tyrosine (g) 1.9 0.1 0.8 0.5 0.3 0.2 0.0 0.0 n/a 0.0 n/a 0.0 4 0
Valine (g) 3.3 0.2 1.4 0.9 0.4 0.3 0.1 0.0 n/a 0.0 n/a 0.1 7 1
Vitamin A, IU (IU) 0.0 0.0 0.0 35.0 3.2 1.7 2,836.4 0.0 0.0 0.0 0.0 0.0 2,876 288
Vitamin A, RAE (mcg) 0.0 0.0 0.0 2.1 0.0 0.0 776.3 0.0 0.0 0.0 0.0 0.0 778 78
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.5 0.3 1.5 0.9 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.3 4 0
Vitamin C (mg) 0.0 0.7 0.0 1.0 0.0 0.1 0.0 0.8 0.0 0.0 0.0 3.3 6 1
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 68.1 0.0 0.0 0.0 0.0 0.0 68 7
Water (g) 52.7 11.7 12.8 3.3 1.7 0.6 18.0 29.0 59.2 0.0 2.2 22.4 214 21
Zinc (mg) 17.7 1.7 14.1 3.5 2.8 1.3 0.1 0.4 0.0 0.0 0.0 0.3 42 4

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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