Nutritional Facts: Coconut and Maple 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 (69g)
almonds
1/4 cup (21g)
unsweetened flaked coconut
1/4 cup (21g)
unsweetened dried shredded coconut
1/3 cup (73g)
coconut oil
1/4 cup (79g)
maple syrup
1/8 cup (28g)
dark brown sugar
1/2 teaspoon (1g)
cinnamon
1/4 teaspoon (0g)
ground ginger
1/4 teaspoon (1g)
ground cardamom
1/2 teaspoon (3g)
salt
1/2 cup (107g)
dried fruit
Total 1 serving
Alanine (g) 1.4 0.7 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 2.1 1.7 0.2 0.2 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 4 0
Ash (g) 4.3 2.2 0.4 0.4 0.0 0.4 0.1 0.0 0.0 0.0 3.0 1.9 13 0
Aspartic acid (g) 3.0 1.9 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 5 0
Beta-sitosterol n/a 81.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 81 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 126.4 184.2 5.5 5.5 0.0 80.3 22.8 13.1 0.5 1.9 0.7 40.6 482 0
Calories 921.0 410.6 140.6 140.6 625.8 204.8 104.5 3.2 1.5 1.6 0.0 259.9 2,814 0
Calories (kj) 3,854.0 1,718.1 588.1 588.1 2,618.5 856.8 437.3 13.5 6.3 6.5 0.0 1,087.6 11,775 0
Campesterol n/a 2.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 0
Carbohydrates (g) 164.5 14.6 5.0 5.0 0.0 52.8 27.0 1.1 0.3 0.3 0.0 68.5 339 0
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 0 0
Copper (mg) 1.0 0.8 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 3 0
Cystine (g) 1.1 0.2 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 24.5 7.5 3.5 3.5 0.0 0.0 0.0 0.7 0.1 0.1 0.0 8.3 48 0
Folate (mcg) 77.8 36.6 1.9 1.9 0.0 0.0 0.3 0.1 0.1 n/a 0.0 4.3 123 0
Folate, DFE (mcg) 77.8 36.6 1.9 1.9 0.0 0.0 0.3 0.1 0.1 n/a 0.0 4.3 123 0
Folate, food (mcg) 77.8 36.6 1.9 1.9 0.0 0.0 0.3 0.1 0.1 n/a 0.0 4.3 123 0
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose (g) 0.0 0.0 n/a n/a n/a 0.4 0.3 0.0 0.0 n/a n/a n/a 1 0
Galactose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.0 0.0 n/a n/a n/a 1.3 0.4 0.0 0.0 n/a n/a n/a 2 0
Glutamic acid (g) 6.9 3.5 0.3 0.3 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 11 0
Glycine (g) 1.6 1.0 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 3 0
Histidine (g) 0.7 0.4 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Iron (mg) 10.3 2.6 0.7 0.7 0.0 0.1 0.2 0.1 0.1 0.1 0.0 2.9 18 0
Isoleucine (g) 1.2 0.5 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Lactose (g) 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Leucine (g) 2.4 1.0 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 4 0
Lysine (g) 1.5 0.4 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Magnesium (mg) 335.3 193.9 19.2 19.2 0.0 16.5 2.5 0.8 1.0 1.1 0.0 41.7 631 0
Maltose (g) 0.0 0.1 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 8.8 1.6 0.6 0.6 0.0 2.3 0.0 0.2 0.1 0.1 0.0 0.2 15 0
Methionine (g) 0.5 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 4.8 22.3 0.6 0.6 4.2 0.0 0.0 0.0 0.0 0.0 0.0 0.2 33 0
Niacin (mg) 2.7 2.5 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 2.1 8 0
Pantothenic acid (mg) 2.7 0.2 0.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.5 4 0
Phenylalanine (g) 1.6 0.8 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 3 0
Phosphorus (mg) 996.3 324.3 43.9 43.9 0.0 1.6 1.1 0.8 0.8 0.9 0.0 82.3 1,496 0
Phytosterols n/a 87.6 n/a n/a 62.4 n/a n/a 0.3 0.4 0.2 0.0 n/a 151 0
Polyunsaturated Fat (g) 5.6 9.0 0.2 0.2 1.3 0.0 0.0 0.0 0.0 0.0 0.0 0.1 16 0
Potassium (mg) 879.7 491.3 115.7 115.7 0.0 167.0 36.6 5.6 5.9 5.6 0.2 851.3 2,674 0
Proline (g) 1.1 0.7 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Protein (g) 32.0 14.5 1.5 1.5 0.0 0.0 0.0 0.1 0.0 0.1 0.0 2.6 52 0
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 0 0
Riboflavin (mg) 0.4 0.7 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.2 2 0
Saturated Fat (g) 2.7 2.8 12.2 12.2 62.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 93 0
Selenium (mcg) 70.2 1.6 3.9 3.9 0.0 0.5 0.3 0.0 0.3 n/a 0.0 n/a 81 0
Serine (g) 1.7 0.7 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 3 0
Sodium (mg) 14.6 233.9 7.9 7.9 0.0 9.5 7.7 0.1 0.1 0.1 1,162.7 19.3 1,464 0
Starch (g) 140.7 0.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 141 0
Stigmasterol n/a 2.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 0
Sucrose (g) 2.4 3.3 n/a n/a n/a 45.9 26.0 0.0 0.0 n/a n/a n/a 78 0
Sugar (g) 2.4 3.4 1.6 1.6 0.0 47.6 26.7 0.0 0.0 n/a 0.0 n/a 83 0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 1.1 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.9 0.5 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Tocopherol, alpha (mg) 1.0 16.4 0.1 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 18 0
Tocopherol, beta (mg) 0.1 0.3 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.1 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.3 0.5 n/a n/a 0.1 n/a n/a 0.1 0.0 n/a n/a n/a 1 0
Total Fat (g) 15.8 35.9 13.7 13.7 72.6 0.0 0.0 0.0 0.0 0.0 0.0 0.5 152 0
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.4 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 1.0 0.4 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 1 0
Valine (g) 1.7 0.5 0.1 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 2 0
Vitamin A, IU (IU) 0.0 0.7 0.0 0.0 0.0 0.0 0.0 3.9 0.1 0.0 0.0 2,611.6 2,616 0
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 130.5 131 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 0 0
Vitamin B-6 (mg) 0.2 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 1 0
Vitamin C (mg) 0.0 0.0 0.3 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 4.1 5 0
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 0 0
Water (g) 26.3 1.7 0.6 0.6 0.0 25.5 0.4 0.1 0.0 0.0 0.0 33.3 89 0
Zinc (mg) 8.8 2.3 0.4 0.4 0.0 1.2 0.0 0.0 0.0 0.0 0.0 0.5 14 0

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