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Nutritional Facts: Oat 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)
rolled oats
1/2 cup (70g)
sunflower seeds
1/2 cup (69g)
almonds
1 teaspoon (3g)
cinnamon
1/4 teaspoon (2g)
salt
1/4 cup (55g)
sunflower oil
1/4 cup (63g)
pineapple juice
1/2 cup (113g)
mashed bananas
Total 1 serving
Alanine (g) 1.4 0.8 0.7 0.0 0.0 0.0 n/a 0.0 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 2.1 1.7 1.7 0.0 0.0 0.0 n/a 0.1 5 1
Ash (g) 4.3 2.1 2.2 0.1 1.5 0.0 0.2 0.9 11 2
Aspartic acid (g) 3.0 1.7 1.9 0.0 0.0 0.0 n/a 0.1 7 1
Beta-sitosterol n/a n/a 81.4 n/a n/a n/a n/a n/a 81 14
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 126.4 54.6 184.2 26.2 0.4 0.0 8.1 5.6 405 68
Calories 921.0 408.8 410.6 6.5 0.0 481.8 33.1 100.1 2,362 394
Calories (kj) 3,854.0 1,711.5 1,718.1 27.0 0.0 2,016.0 137.5 417.4 9,881 1,647
Campesterol n/a n/a 2.8 n/a n/a n/a n/a n/a 3 0
Carbohydrates (g) 164.5 14.0 14.6 2.1 0.0 0.0 8.0 25.7 229 38
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 1.3 0.8 0.0 0.0 0.0 0.0 0.1 3 1
Cystine (g) 1.1 0.3 0.2 0.0 0.0 0.0 n/a 0.0 2 0
Dietary Fiber (g) 24.5 6.0 7.5 1.4 0.0 0.0 0.1 2.9 43 7
Folate (mcg) 77.8 158.9 36.6 0.2 0.0 0.0 11.3 22.5 307 51
Folate, DFE (mcg) 77.8 158.9 36.6 0.2 0.0 0.0 11.3 22.5 307 51
Folate, food (mcg) 77.8 158.9 36.6 0.2 0.0 0.0 11.3 22.5 307 51
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 n/a 0.0 0.0 n/a n/a 2.4 5.5 8 1
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 0.0 n/a 0.0 0.0 n/a n/a 2.9 5.6 9 1
Glutamic acid (g) 6.9 3.9 3.5 0.0 0.0 0.0 n/a 0.2 14 2
Glycine (g) 1.6 1.0 1.0 0.0 0.0 0.0 n/a 0.0 4 1
Histidine (g) 0.7 0.4 0.4 0.0 0.0 0.0 n/a 0.1 2 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 10.3 3.7 2.6 0.2 0.0 0.0 0.2 0.3 17 3
Isoleucine (g) 1.2 0.8 0.5 0.0 0.0 0.0 n/a 0.0 3 0
Lactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
Leucine (g) 2.4 1.2 1.0 0.0 0.0 0.0 n/a 0.1 5 1
Lysine (g) 1.5 0.7 0.4 0.0 0.0 0.0 n/a 0.1 3 0
Magnesium (mg) 335.3 227.5 193.9 1.6 0.0 0.0 7.5 30.4 796 133
Maltose (g) 0.0 n/a 0.1 0.0 n/a n/a 0.0 0.0 0 0
Manganese (mg) 8.8 1.4 1.6 0.5 0.0 0.0 0.3 0.3 13 2
Methionine (g) 0.5 0.3 0.1 0.0 0.0 0.0 n/a 0.0 1 0
Monounsaturated Fat (g) 4.8 13.0 22.3 0.0 0.0 25.2 0.0 0.0 65 11
Niacin (mg) 2.7 5.8 2.5 0.0 0.0 0.0 0.1 0.7 12 2
Pantothenic acid (mg) 2.7 0.8 0.2 0.0 0.0 0.0 0.0 0.4 4 1
Phenylalanine (g) 1.6 0.8 0.8 0.0 0.0 0.0 n/a 0.1 3 1
Phosphorus (mg) 996.3 462.0 324.3 1.7 0.0 0.0 5.0 24.8 1,814 302
Phytosterols n/a 373.8 87.6 0.7 0.0 5.5 n/a 18.0 486 81
Polyunsaturated Fat (g) 5.6 16.2 9.0 0.0 0.0 19.8 0.0 0.1 51 8
Potassium (mg) 879.7 451.5 491.3 11.3 0.1 0.0 81.3 402.8 2,318 386
Proline (g) 1.1 0.8 0.7 0.0 0.0 0.0 n/a 0.0 3 0
Protein (g) 32.0 14.5 14.5 0.1 0.0 0.0 0.2 1.2 63 10
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 0.7 0.0 0.0 0.0 0.0 0.1 1 0
Saturated Fat (g) 2.7 3.1 2.8 0.0 0.0 7.1 0.0 0.1 16 3
Selenium (mcg) 70.2 37.1 1.6 0.1 0.0 0.0 0.1 1.1 110 18
Serine (g) 1.7 0.8 0.7 0.0 0.0 0.0 n/a 0.0 3 1
Sodium (mg) 14.6 6.3 233.9 0.3 581.4 0.0 1.3 1.1 839 140
Starch (g) 140.7 n/a 0.5 n/a n/a n/a n/a 6.1 147 25
Stigmasterol n/a n/a 2.8 n/a n/a n/a n/a n/a 3 0
Sucrose (g) 2.4 1.8 3.3 0.0 n/a n/a 1.0 2.7 11 2
Sugar (g) 2.4 1.8 3.4 0.1 0.0 0.0 6.2 13.8 28 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.1 1.0 0.1 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 0.9 0.6 0.5 0.0 0.0 0.0 n/a 0.0 2 0
Tocopherol, alpha (mg) 1.0 24.6 16.4 0.1 0.0 22.4 0.0 0.1 65 11
Tocopherol, beta (mg) 0.1 0.8 0.3 0.0 n/a 0.9 n/a 0.0 2 0
Tocopherol, delta (mg) 0.0 0.0 0.1 0.0 n/a 1.1 n/a 0.0 1 0
Tocopherol, gamma (mg) 0.3 0.3 0.5 0.3 n/a 5.0 n/a 0.0 6 1
Total Fat (g) 15.8 36.0 35.9 0.0 0.0 54.5 0.1 0.4 143 24
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.4 0.2 0.1 0.0 0.0 0.0 n/a 0.0 1 0
Tyrosine (g) 1.0 0.5 0.4 0.0 0.0 0.0 n/a 0.0 2 0
Valine (g) 1.7 0.9 0.5 0.0 0.0 0.0 n/a 0.1 3 1
Vitamin A, IU (IU) 0.0 35.0 0.7 7.7 0.0 0.0 3.1 72.0 119 20
Vitamin A, RAE (mcg) 0.0 2.1 0.0 0.4 0.0 0.0 0.0 3.4 6 1
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 0.9 0.1 0.0 0.0 0.0 0.1 0.4 2 0
Vitamin C (mg) 0.0 1.0 0.0 0.1 0.0 0.0 6.3 9.8 17 3
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 26.3 3.3 1.7 0.3 0.0 0.0 54.0 84.3 170 28
Zinc (mg) 8.8 3.5 2.3 0.0 0.0 0.0 0.1 0.2 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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