Calories in granola

Ready-to-eat cereal. 420 kcal (1,757 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Granola is toasted oats baked with sugar or honey and oil, often with nuts and dried fruit. That makes it more energy-dense than plain oats: 420 kcal (1757 kJ) per 100 g, with 22 g of sugar and 13 g of fat. It does keep the fibre of its whole grains, with 7.4 g per 100 g.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• Half a cup (55 g) has 231 kcal / 967 kJ, but a filled breakfast bowl is often a full cup (110 g) at 462 kcal / 1933 kJ, before any milk or yogurt.
• Plain dry oats have 379 kcal, 6.5 g of fat and about 1 g of sugar per 100 g. Granola's extra fat and its 22 g of sugar come from the oil, sweeteners and dried fruit.
• Recipes vary widely. "Low sugar" or nut-heavy granolas can be just as high in energy, because nuts replace sugar with fat, so compare the kJ or kcal per 100 g on labels.
• Half a cup provides about 58 mg of magnesium and 4 g of fibre, mostly from the oats, nuts and seeds.

Converting these figures

One 1/2 cup of granola is 231 kcal, which is 967 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 57 g of granola to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.