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Nutritional Facts: Paleo Pumpkin 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.

  1/2 cup (46g)
sliced almonds
1/2 cup (65g)
pumpkin seeds
1/2 cup (55g)
pecans
8 (57g)
dates
1/2 cup (58g)
pumpkin puree
1/2 cup (109g)
coconut oil
1/3 cup (31g)
shredded coconut
1/3 cup (113g)
honey
1 teaspoon (4g)
vanilla
2 tablespoons (16g)
cinnamon
1 tablespoon (7g)
nutmeg
1/8 teaspoon (0g)
cloves
1/8 teaspoon (0g)
ginger
Total 1 serving
Alanine (g) 0.5 1.0 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 0.0 0.0 0.0 0.0 1 0
Arginine (g) 1.1 3.5 0.6 0.1 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 6 1
Ash (g) 1.4 3.1 0.8 0.9 0.5 0.0 0.4 0.2 0.0 0.6 0.2 0.0 0.0 8 2
Aspartic acid (g) 1.3 1.9 0.5 0.1 0.1 0.0 0.1 0.0 n/a 0.1 n/a n/a 0.0 4 1
Beta-sitosterol (mg) 60.7 n/a 48.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 109 27
Caffeine (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 0 0
Calcium (mg) 121.4 29.7 38.2 22.2 12.2 0.0 4.6 6.8 0.5 156.3 12.9 1.8 0.3 407 102
Calories 264.5 360.6 376.6 160.2 15.1 939.6 155.2 343.2 12.1 38.5 36.8 0.9 0.8 2,704 676
Calories (kj) 1,107.7 1,508.7 1,574.5 669.1 63.2 3,931.6 649.1 1,435.9 50.6 161.5 153.7 3.7 3.2 11,313 2,828
Campesterol (mg) 2.3 n/a 2.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5 1
Carbohydrates (g) 10.0 6.9 7.6 42.6 3.8 0.0 14.8 93.0 0.5 12.6 3.5 0.2 0.2 195 49
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 0 0
Copper (mg) 0.5 0.9 0.7 0.1 0.1 0.0 0.1 0.0 0.0 0.1 0.1 0.0 0.0 2 1
Cystine (g) 0.1 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0 0
Dietary Fiber (g) 5.6 3.9 5.2 4.5 0.3 0.0 1.4 0.2 0.0 8.3 1.5 0.1 0.0 31 8
Folate (mcg) 23.0 37.4 12.0 10.8 9.3 0.0 2.5 2.3 0.0 0.9 5.3 0.3 0.0 104 26
Folate, DFE (mcg) 23.0 37.4 12.0 10.8 9.3 0.0 2.5 2.3 0.0 0.9 5.3 0.3 0.0 104 26
Folate, food (mcg) 23.0 37.4 12.0 10.8 9.3 0.0 2.5 2.3 0.0 0.9 5.3 0.3 0.0 104 26
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 0 0
Fructose (g) 0.0 0.1 0.0 11.1 n/a n/a n/a 46.2 n/a 0.2 n/a 0.0 0.0 58 14
Galactose (g) 0.0 0.0 n/a 0.0 n/a n/a n/a 3.5 n/a 0.0 n/a 0.0 0.0 4 1
Glucose (dextrose) (g) 0.1 0.1 0.0 11.3 n/a n/a n/a 40.4 n/a 0.2 n/a 0.0 0.0 52 13
Glutamic acid (g) 3.1 4.0 1.0 0.2 0.1 0.0 0.2 0.0 n/a 0.1 n/a n/a 0.0 9 2
Glycine (g) 0.7 1.2 0.2 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 2 1
Histidine (g) 0.3 0.5 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Iron (mg) 1.7 5.7 1.4 0.6 0.5 0.0 0.6 0.5 0.0 1.3 0.2 0.0 0.0 13 3
Isoleucine (g) 0.3 0.8 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 1 0
Lactose (g) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Leucine (g) 0.7 1.6 0.3 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 3 1
Lysine (g) 0.3 0.8 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 1 0
Magnesium (mg) 123.3 381.8 65.9 24.4 7.0 0.0 15.5 2.3 0.5 9.4 12.8 0.7 0.5 644 161
Maltose (g) 0.0 0.0 0.0 0.1 n/a n/a n/a 1.6 n/a 0.0 n/a 0.0 0.0 2 0
Manganese (mg) 1.1 2.9 2.5 0.1 0.1 0.0 0.8 0.1 0.0 2.7 0.2 0.1 0.1 11 3
Methionine (g) 0.1 0.4 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 1 0
Monounsaturated Fat (g) 14.2 10.5 22.2 0.0 0.0 6.3 0.5 0.0 0.0 0.0 0.2 0.0 0.0 54 14
Niacin (mg) 1.6 3.2 0.6 0.7 0.3 0.0 0.1 0.1 0.0 0.2 0.1 0.0 0.0 7 2
Pantothenic acid (mg) 0.2 0.5 0.5 0.3 0.2 0.0 0.2 0.1 0.0 0.1 n/a n/a 0.0 2 1
Phenylalanine (g) 0.5 1.1 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 2 0
Phosphorus (mg) 222.6 795.3 151.0 35.2 25.5 0.0 33.1 4.5 0.3 10.0 14.9 0.3 0.4 1,293 323
Phytosterols n/a n/a 55.6 n/a 7.0 93.7 n/a n/a n/a 4.1 4.3 0.7 0.2 166 41
Polyunsaturated Fat (g) 5.6 13.5 11.8 0.0 0.0 2.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 33 8
Potassium (mg) 324.3 521.8 223.5 372.6 197.2 0.0 104.4 58.7 6.2 67.2 24.5 3.0 3.0 1,906 477
Proline (g) 0.5 0.8 0.2 0.1 0.0 0.0 0.0 0.1 n/a 0.1 n/a n/a 0.0 2 0
Protein (g) 9.8 19.5 5.0 1.4 0.6 0.0 0.9 0.3 0.0 0.6 0.4 0.0 0.0 39 10
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 0 0
Riboflavin (mg) 0.5 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 1.7 5.6 3.4 0.0 0.0 94.3 9.7 0.0 0.0 0.1 1.8 0.0 0.0 117 29
Selenium (mcg) 1.2 6.1 2.1 1.7 0.2 0.0 5.2 0.9 0.0 0.5 0.1 0.0 0.1 18 4
Serine (g) 0.4 1.1 0.3 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 2 0
Sodium (mg) 0.5 4.5 0.0 1.1 0.6 0.0 81.1 4.5 0.4 1.6 1.1 0.7 0.1 96 24
Starch (g) 0.3 0.9 0.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Stigmasterol (mg) 1.8 n/a 1.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 1
Sucrose (g) 1.7 0.7 2.1 13.5 n/a n/a n/a 1.0 n/a 0.0 n/a 0.0 0.0 19 5
Sugar (g) 1.8 0.9 2.2 36.0 0.8 0.0 13.4 92.7 0.5 0.3 2.0 0.0 0.0 151 38
Theobromine (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 0 0
Thiamin (mg) 0.1 0.2 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.3 0.6 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 1 0
Tocopherol, alpha (mg) 12.1 1.4 0.8 0.0 0.6 0.1 0.1 0.0 0.0 0.4 0.0 0.0 0.0 15 4
Tocopherol, beta (mg) 0.1 0.0 0.2 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 0.3 0.3 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 1 0
Tocopherol, gamma (mg) 0.3 22.6 13.3 0.0 n/a 0.2 n/a n/a n/a 1.6 0.0 n/a 0.0 38 10
Total Fat (g) 22.7 31.6 39.2 0.2 0.1 109.0 11.0 0.0 0.0 0.2 2.5 0.1 0.0 217 54
Trans-monoenoic Fat (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
TransFatty acids (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Tryptophan (g) 0.1 0.4 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 1 0
Tyrosine (g) 0.2 0.7 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 1 0
Valine (g) 0.4 1.0 0.2 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 2 0
Vitamin A, IU (IU) 0.5 10.3 30.5 5.7 4,282.7 0.0 0.0 0.0 0.0 46.0 7.1 1.5 0.1 4,384 1,096
Vitamin A, RAE (mcg) 0.0 0.6 1.6 0.0 214.0 0.0 0.0 0.0 0.0 2.3 0.4 0.1 0.0 219 55
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 0 0
Vitamin B-6 (mg) 0.1 0.1 0.1 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 0.0 1.2 0.6 0.2 5.2 0.0 0.2 0.6 0.0 0.6 0.2 0.2 0.0 9 2
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 0 0
Water (g) 2.2 3.4 1.9 11.7 53.1 0.0 3.9 19.3 2.2 1.7 0.4 0.0 0.0 100 25
Zinc (mg) 1.4 5.0 2.5 0.2 0.2 0.0 0.6 0.2 0.0 0.3 0.2 0.0 0.0 11 3

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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