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Nutritional Facts: Whole Lotta Nuts 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 (43g)
coconut
1/2 cup (54g)
slivered almonds
1/4 cup (32g)
pumpkin seeds
1/4 cup (35g)
sunflower seeds
1/2 cup (55g)
pecans
1/2 teaspoon (1g)
cinnamon
1/2 teaspoon (3g)
salt
4 tablespoons (57g)
butter
1/3 cup (113g)
honey
1/2 teaspoon (2g)
vanilla
1/2 cup (73g)
raisins
1/2 cup (50g)
dried cranberries
Total 1 serving
Alanine (g) 1.4 0.1 0.6 0.5 0.4 0.2 0.0 0.0 0.0 0.0 n/a 0.1 0.0 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.0 0.0 1 0
Arginine (g) 2.1 0.5 1.3 1.7 0.8 0.6 0.0 0.0 0.0 0.0 n/a 0.3 0.0 7 1
Ash (g) 4.3 0.8 1.6 1.5 1.1 0.8 0.0 3.0 1.2 0.2 0.0 1.3 0.1 16 3
Aspartic acid (g) 3.0 0.3 1.6 1.0 0.9 0.5 0.0 0.0 0.0 0.0 n/a 0.1 0.1 7 1
Beta-sitosterol n/a n/a 71.3 n/a n/a 48.5 n/a n/a 2.3 n/a n/a n/a n/a 122 20
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) 126.4 11.1 142.6 14.8 27.3 38.2 13.1 0.7 13.6 6.8 0.2 36.3 4.0 435 72
Calories 921.0 281.2 310.5 180.3 204.4 376.6 3.2 0.0 407.3 343.2 6.0 216.8 23.0 3,273 546
Calories (kj) 3,854.0 1,176.2 1,300.3 754.3 855.8 1,574.5 13.5 0.0 1,703.4 1,435.9 25.3 907.7 97.0 13,698 2,283
Campesterol n/a n/a 2.7 n/a n/a 2.7 n/a n/a 0.0 n/a n/a n/a n/a 5 1
Carbohydrates (g) 164.5 10.1 11.7 3.5 7.0 7.6 1.1 0.0 0.0 93.0 0.3 57.4 6.1 362 60
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 122.1 0.0 0.0 0.0 0.0 122 20
Copper (mg) 1.0 0.3 0.5 0.4 0.6 0.7 0.0 0.0 0.0 0.0 0.0 0.2 0.0 4 1
Cystine (g) 1.1 0.1 0.1 0.1 0.2 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 2 0
Dietary Fiber (g) 24.5 6.9 6.6 1.9 3.0 5.2 0.7 0.0 0.0 0.2 0.0 2.7 2.3 54 9
Folate (mcg) 77.8 3.8 27.0 18.7 79.5 12.0 0.1 0.0 1.7 2.3 0.0 3.6 0.5 227 38
Folate, DFE (mcg) 77.8 3.8 27.0 18.7 79.5 12.0 0.1 0.0 1.7 2.3 0.0 3.6 0.5 227 38
Folate, food (mcg) 77.8 3.8 27.0 18.7 79.5 12.0 0.1 0.0 1.7 2.3 0.0 3.6 0.5 227 38
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 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 46.2 n/a 21.5 0.3 68 11
Galactose (g) 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 3.5 n/a 0.0 0.0 4 1
Glucose (dextrose) (g) 0.0 n/a 0.1 0.0 n/a 0.0 0.0 n/a n/a 40.4 n/a 20.1 1.6 62 10
Glutamic acid (g) 6.9 0.7 3.7 2.0 2.0 1.0 0.0 0.0 0.1 0.0 n/a 0.1 0.1 16 3
Glycine (g) 1.6 0.1 0.8 0.6 0.5 0.2 0.0 0.0 0.0 0.0 n/a 0.1 0.0 4 1
Histidine (g) 0.7 0.1 0.3 0.3 0.2 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 10.3 1.4 2.0 2.8 1.8 1.4 0.1 0.0 0.0 0.5 0.0 1.4 0.1 22 4
Isoleucine (g) 1.2 0.1 0.4 0.4 0.4 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 3 0
Lactose (g) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 2.4 0.2 0.8 0.8 0.6 0.3 0.0 0.0 0.0 0.0 n/a 0.1 0.0 5 1
Lysine (g) 1.5 0.1 0.3 0.4 0.3 0.2 0.0 0.0 0.0 0.0 n/a 0.1 0.0 3 1
Magnesium (mg) 335.3 38.3 144.7 190.9 113.8 65.9 0.8 0.0 1.1 2.3 0.3 23.2 3.0 920 153
Maltose (g) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 1.6 n/a 0.0 0.0 2 0
Manganese (mg) 8.8 1.2 1.2 1.5 0.7 2.5 0.2 0.0 0.0 0.1 0.0 0.2 0.2 17 3
Methionine (g) 0.5 0.1 0.1 0.2 0.2 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 4.8 1.2 16.7 5.2 6.5 22.2 0.0 0.0 11.9 0.0 0.0 0.0 0.0 69 11
Niacin (mg) 2.7 0.3 1.8 1.6 2.9 0.6 0.0 0.0 0.0 0.1 0.0 0.6 0.1 11 2
Pantothenic acid (mg) 2.7 0.3 0.3 0.2 0.4 0.5 0.0 0.0 0.1 0.1 0.0 0.1 0.1 5 1
Phenylalanine (g) 1.6 0.1 0.6 0.6 0.4 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 4 1
Phosphorus (mg) 996.3 87.8 261.4 397.6 231.0 151.0 0.8 0.0 13.6 4.5 0.1 73.2 6.5 2,224 371
Phytosterols n/a n/a n/a n/a 186.9 55.6 0.3 0.0 n/a n/a n/a n/a n/a 243 40
Polyunsaturated Fat (g) 5.6 0.3 6.5 6.8 8.1 11.8 0.0 0.0 1.7 0.0 0.0 0.0 0.0 41 7
Potassium (mg) 879.7 231.3 380.7 260.9 225.8 223.5 5.6 0.2 13.6 58.7 3.1 543.0 42.5 2,869 478
Proline (g) 1.1 0.1 0.6 0.4 0.4 0.2 0.0 0.0 0.0 0.1 n/a 0.2 0.0 3 1
Protein (g) 32.0 2.9 11.5 9.7 7.3 5.0 0.1 0.0 0.5 0.3 0.0 2.2 0.2 72 12
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 381.1 0.0 0.0 0.0 0.0 381 64
Riboflavin (mg) 0.4 0.0 0.5 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1 0
Saturated Fat (g) 2.7 24.4 2.0 2.8 1.6 3.4 0.0 0.0 29.2 0.0 0.0 0.0 0.0 66 11
Selenium (mcg) 70.2 7.9 1.4 3.0 18.6 2.1 0.0 0.0 0.6 0.9 0.0 0.4 0.1 105 18
Serine (g) 1.7 0.2 0.5 0.5 0.4 0.3 0.0 0.0 0.0 0.0 n/a 0.1 0.0 4 1
Sodium (mg) 14.6 15.8 0.5 2.3 3.2 0.0 0.1 1,162.7 405.6 4.5 0.2 8.0 1.0 1,618 270
Starch (g) 140.7 n/a 0.4 0.5 n/a 0.3 n/a n/a n/a n/a n/a 2.0 0.0 144 24
Stigmasterol n/a n/a 2.2 n/a n/a 1.6 n/a n/a 0.0 n/a n/a n/a n/a 4 1
Sucrose (g) 2.4 n/a 1.9 0.4 0.9 2.1 0.0 n/a n/a 1.0 n/a 0.3 0.1 9 2
Sugar (g) 2.4 3.1 2.1 0.5 0.9 2.2 0.0 0.0 0.0 92.7 0.3 42.9 2.0 149 25
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) 1.1 0.0 0.1 0.1 0.5 0.4 0.0 0.0 0.0 0.0 0.0 0.1 0.0 2 0
Threonine (g) 0.9 0.1 0.3 0.3 0.3 0.2 0.0 0.0 0.0 0.0 n/a 0.1 0.0 2 0
Tocopherol, alpha (mg) 1.0 0.2 14.2 0.7 12.3 0.8 0.0 0.0 1.3 0.0 0.0 0.1 0.6 31 5
Tocopherol, beta (mg) 0.1 n/a 0.2 0.0 0.4 0.2 0.0 n/a 0.0 n/a n/a 0.0 0.0 1 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.1 0.0 0.3 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.3 n/a 0.4 11.3 0.1 13.3 0.1 n/a 0.0 n/a n/a 0.0 0.0 26 4
Total Fat (g) 15.8 27.5 26.7 15.8 18.0 39.2 0.0 0.0 46.1 0.0 0.0 0.3 0.1 190 32
Trans-monoenoic Fat n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 1.7 n/a n/a n/a n/a 2 0
TransFatty acids n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 1.9 n/a n/a n/a n/a 2 0
Tryptophan (g) 0.4 0.0 0.1 0.2 0.1 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Tyrosine (g) 1.0 0.1 0.2 0.4 0.2 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 2 0
Valine (g) 1.7 0.2 0.4 0.5 0.5 0.2 0.0 0.0 0.0 0.0 n/a 0.1 0.0 4 1
Vitamin A, IU (IU) 0.0 0.0 0.5 5.2 17.5 30.5 3.9 0.0 1,419.4 0.0 0.0 0.0 30.0 1,507 251
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.3 1.1 1.6 0.2 0.0 388.5 0.0 0.0 0.0 1.5 393 66
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.2 0.1 0.1 0.0 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1 0
Vitamin C (mg) 0.0 0.6 0.0 0.6 0.5 0.6 0.0 0.0 0.0 0.6 0.0 1.7 6.7 11 2
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 34.1 0.0 0.0 0.0 0.0 34 6
Water (g) 26.3 1.3 2.5 1.7 1.7 1.9 0.1 0.0 9.0 19.3 1.1 11.2 43.6 120 20
Zinc (mg) 8.8 0.9 1.7 2.5 1.8 2.5 0.0 0.0 0.1 0.2 0.0 0.2 0.1 19 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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