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Nutritional Facts: Healthy Granola With Wheat Germ

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.

  10 cups (810g)
old fashioned oats
2 cups (290g)
raisins
1 cup (168g)
flax seeds
2 cups (240g)
whole wheat flour
2 cups (230g)
wheat germ
2 cups (186g)
shredded coconut
2 cups (184g)
sliced almonds
4 tablespoons (52g)
vanilla
1/2 cup (119g)
water
2 1/2 cups (848g)
honey
1 cup (218g)
oil
Total 1 serving
Alanine (g) 4.6 0.3 1.6 1.2 3.4 0.3 1.9 n/a n/a 0.1 0.0 13 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 17.9 0.0 0.0 0.0 18 1
Arginine (g) 6.9 1.2 3.2 1.6 4.3 0.9 4.5 n/a n/a 0.0 0.0 23 1
Ash (g) 14.3 5.4 6.2 3.8 9.7 2.6 5.5 0.1 0.1 1.7 0.0 50 2
Aspartic acid (g) 9.9 0.3 3.4 1.7 4.8 0.5 5.4 n/a n/a 0.2 0.0 26 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a 242.9 n/a n/a n/a n/a 243 12
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 421.2 145.0 428.4 81.6 89.7 27.9 485.8 5.7 3.6 50.9 0.0 1,740 87
Calories 3,069.9 867.1 897.1 816.0 828.0 931.9 1,058.0 149.8 0.0 2,576.4 1,927.1 13,121 656
Calories (kj) 12,846.6 3,630.8 3,753.1 3,417.6 3,463.8 3,898.6 4,430.7 626.6 0.0 10,780.2 8,063.8 54,912 2,746
Campesterol n/a n/a n/a n/a n/a n/a 9.2 n/a n/a n/a n/a 9 0
Carbohydrates (g) 548.4 229.6 48.5 172.7 119.1 88.7 39.9 6.6 0.0 698.3 0.0 1,952 98
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) 3.2 0.9 2.0 1.0 1.8 0.6 1.8 0.0 0.0 0.3 0.0 12 1
Cystine (g) 3.7 0.1 0.6 0.7 1.1 0.1 0.3 n/a n/a 0.0 0.0 7 0
Dietary Fiber (g) 81.8 10.7 45.9 25.7 30.4 8.4 22.4 0.0 0.0 1.7 0.0 227 11
Folate (mcg) 259.2 14.5 146.2 105.6 646.3 14.9 92.0 0.0 0.0 17.0 0.0 1,296 65
Folate, DFE (mcg) 259.2 14.5 146.2 105.6 646.3 14.9 92.0 0.0 0.0 17.0 0.0 1,296 65
Folate, food (mcg) 259.2 14.5 146.2 105.6 646.3 14.9 92.0 0.0 0.0 17.0 0.0 1,296 65
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 86.1 0.0 0.1 n/a n/a 0.2 n/a n/a 347.0 n/a 433 22
Galactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 n/a n/a 26.3 n/a 26 1
Glucose (dextrose) (g) 0.0 80.5 0.7 0.0 n/a n/a 0.2 n/a n/a 303.0 n/a 384 19
Glutamic acid (g) 22.9 0.5 6.8 10.4 9.2 1.2 12.5 n/a n/a 0.2 0.0 64 3
Glycine (g) 5.2 0.2 2.1 1.4 3.3 0.3 2.7 n/a n/a 0.1 0.0 15 1
Histidine (g) 2.2 0.2 0.8 0.9 1.5 0.1 1.0 n/a n/a 0.0 0.0 7 0
Hydroxyproline n/a n/a 0.3 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 34.4 5.5 9.6 8.6 14.4 3.6 6.8 0.1 0.0 3.6 0.0 87 4
Isoleucine (g) 4.1 0.2 1.5 1.1 1.9 0.2 1.3 n/a n/a 0.1 0.0 10 1
Lactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 7.9 0.3 2.1 2.2 3.6 0.4 2.7 n/a n/a 0.1 0.0 19 1
Lysine (g) 5.2 0.2 1.4 0.9 3.4 0.2 1.1 n/a n/a 0.1 0.0 12 1
Magnesium (mg) 1,117.8 92.8 658.6 328.8 549.7 93.0 493.1 6.2 1.2 17.0 0.0 3,358 168
Maltose (g) 0.0 0.0 0.0 n/a n/a n/a 0.1 n/a n/a 12.2 n/a 12 1
Manganese (mg) 29.4 0.9 4.2 9.8 30.6 4.6 4.2 0.1 0.0 0.7 n/a 84 4
Methionine (g) 1.7 0.1 0.6 0.5 1.0 0.1 0.3 n/a n/a 0.0 0.0 4 0
Monounsaturated Fat (g) 16.0 0.1 12.6 0.7 3.1 2.8 56.8 0.0 0.0 0.0 60.1 152 8
Niacin (mg) 9.1 2.2 5.2 11.9 15.7 0.9 6.2 0.2 0.0 1.0 0.0 52 3
Pantothenic acid (mg) 9.1 0.3 1.7 1.4 5.2 1.3 0.9 0.0 0.0 0.6 0.0 20 1
Phenylalanine (g) 5.4 0.2 1.6 1.6 2.1 0.3 2.1 n/a n/a 0.1 0.0 13 1
Phosphorus (mg) 3,321.0 292.9 1,078.6 856.8 1,936.6 199.0 890.6 3.1 0.0 33.9 0.0 8,612 431
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2,110.2 2,110 106
Polyunsaturated Fat (g) 18.6 0.1 48.3 2.8 13.8 0.7 22.2 0.0 0.0 0.0 119.2 226 11
Potassium (mg) 2,932.2 2,172.1 1,365.8 871.2 2,051.6 626.8 1,297.2 77.0 1.2 440.7 0.0 11,836 592
Proline (g) 3.7 0.7 1.4 5.0 2.8 0.2 1.9 n/a n/a 0.8 0.0 16 1
Protein (g) 106.5 8.9 30.7 31.7 53.2 5.4 39.0 0.0 0.0 2.5 0.0 278 14
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) 1.3 0.4 0.3 0.4 1.1 0.0 1.9 0.0 0.0 0.3 0.0 6 0
Saturated Fat (g) 9.0 0.2 6.2 1.0 3.8 58.5 6.9 0.0 0.0 0.0 28.2 114 6
Selenium (mcg) 234.1 1.7 42.7 148.3 182.2 31.1 4.6 0.0 0.0 6.8 0.0 651 33
Serine (g) 5.7 0.2 1.6 1.5 2.5 0.3 1.7 n/a n/a 0.1 0.0 14 1
Sodium (mg) 48.6 31.9 50.4 4.8 27.6 487.3 1.8 4.7 3.6 33.9 0.0 695 35
Starch (g) 469.2 7.8 n/a 138.6 n/a n/a 1.4 n/a n/a n/a n/a 617 31
Stigmasterol n/a n/a n/a n/a n/a n/a 7.4 n/a n/a n/a n/a 7 0
Sucrose (g) 8.0 1.3 1.9 0.9 n/a n/a 6.6 n/a n/a 7.5 n/a 26 1
Sugar (g) 8.0 171.7 2.6 1.0 n/a 80.3 7.2 6.6 0.0 696.0 0.0 973 49
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 3.7 0.3 2.8 1.2 4.3 0.1 0.4 0.0 0.0 0.0 0.0 13 1
Threonine (g) 3.1 0.2 1.3 0.9 2.2 0.2 1.1 n/a n/a 0.0 0.0 9 0
Tocopherol, alpha (mg) 3.4 0.3 0.5 1.7 n/a 0.7 48.2 0.0 0.0 0.0 31.2 86 4
Tocopherol, beta (mg) 0.2 0.0 0.0 0.6 n/a n/a 0.5 n/a n/a n/a n/a 1 0
Tocopherol, delta (mg) 0.0 0.0 0.6 0.0 n/a n/a 0.1 n/a n/a n/a n/a 1 0
Tocopherol, gamma (mg) 1.0 0.1 33.5 4.6 n/a n/a 1.2 n/a n/a n/a n/a 40 2
Total Fat (g) 52.8 1.3 70.8 6.0 22.4 66.0 90.9 0.0 0.0 0.0 218.0 528 26
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.6 1 0
Tryptophan (g) 1.5 0.1 0.5 0.4 0.7 0.1 0.4 n/a n/a 0.0 0.0 4 0
Tyrosine (g) 3.2 0.0 0.8 0.7 1.6 0.2 0.8 n/a n/a 0.1 0.0 7 0
Valine (g) 5.6 0.2 1.8 1.4 2.8 0.3 1.5 n/a n/a 0.1 0.0 14 1
Vitamin A, IU (IU) 0.0 0.0 0.0 21.6 0.0 0.0 1.8 0.0 0.0 0.0 0.0 23 1
Vitamin A, RAE (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-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) 0.8 0.5 0.8 1.0 3.0 0.5 0.3 0.0 0.0 0.2 0.0 7 0
Vitamin C (mg) 0.0 6.7 1.0 0.0 0.0 1.3 0.0 0.0 0.0 4.2 0.0 13 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) 87.8 44.7 11.7 25.8 25.6 23.3 8.6 27.3 118.4 144.9 0.0 518 26
Zinc (mg) 29.5 0.6 7.3 6.2 28.3 3.4 5.7 0.1 0.0 1.9 0.0 83 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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