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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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