Home-made granola

Snack

Item Rating: 65/100

1 serving (50 grams) contains 240 calories, 6.0 grams of protein, 10.0 grams of fat, and 32.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		960
% Daily Value*
Total Fat		40 g	51%
	Saturated Fat	8 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		200 mg	8%
Total Carbohydrates		128 g	46%
	Dietary Fiber	16 g	57%
	Sugars	48 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		6 mg	33%
Potassium		600 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 360 cal (37.2%)

Protein: 96 cal (9.9%)

Carbs: 512 cal (52.9%)

About Home-made granola

Home-made granola is a versatile, nutrient-rich breakfast or snack originating from the United States in the late 19th century, enjoying widespread popularity today. Typically made from rolled oats, nuts, seeds, dried fruits, and a natural sweetener like honey or maple syrup, granola delivers a dense nutritional profile. It’s high in fiber, healthy fats, and complex carbohydrates. A 1/4-cup serving averages around 150-200 calories, 3-5g protein, and 2-4g fiber, depending on ingredients. Unlike store-bought options, home-made granola allows control of added sugars and oils, making it healthier and customizable to dietary needs.

Health Benefits

• Rich in dietary fiber (from rolled oats and dried fruits), which supports digestive health and helps maintain regular bowel movements.
• High in heart-healthy unsaturated fats (from nuts and seeds), which can help lower LDL cholesterol levels and support cardiovascular health.
• A good source of micronutrients such as magnesium and potassium, essential for muscle function and nerve signaling.
• Contains antioxidants (from nuts, seeds, and fruits) that can reduce oxidative stress and protect cells.
• Provides slow-digesting carbohydrates (from oats), which help maintain stable blood sugar levels and provide sustained energy.

Dietary Considerations

Allergens: Contains nuts, seeds, gluten (if using non-certified oats)

Suitable for: Vegetarian, pescatarian, flexitarian

Not suitable for: Nut-free, seed-free, strict gluten-free (unless certified gluten-free oats are used)

Selection and Storage

Store home-made granola in an airtight container at room temperature for up to two weeks. For longer freshness, consider freezing portions in sealed bags.

Common Questions About Home-made granola Nutrition

Is home-made granola high in protein?

Home-made granola typically contains moderate amounts of protein, usually between 4-6 grams per serving (1/2 cup), depending on the ingredients used. Adding nuts, seeds, or protein powder can increase the protein content significantly.

Can I eat home-made granola on a keto diet?

Home-made granola is generally not keto-friendly as it often contains oats, honey, or other high-carb ingredients. However, you can make a low-carb, keto-friendly version by using nuts, seeds, unsweetened coconut flakes, and a sugar-free sweetener like stevia or erythritol.

What are the health benefits and concerns of eating home-made granola?

Home-made granola can be a healthy source of fiber, healthy fats, and essential vitamins like B vitamins and iron, especially if made with whole grains, nuts, and seeds. However, store-bought granola or overly sweetened recipes can be high in added sugars and calories, which may be a concern for weight management or blood sugar control.

How much home-made granola should I eat per serving?

A standard serving of home-made granola is 1/4 to 1/2 cup, which provides about 150-250 calories depending on the ingredients. This portion size pairs well with yogurt, milk, or fruits for a balanced meal or snack without overconsuming calories.

How does home-made granola compare to store-bought granola?

Home-made granola offers more control over ingredients, allowing you to limit added sugars and unhealthy oils while boosting nutrient density with nuts, seeds, or dried fruits. Store-bought granola often contains hidden sugars, preservatives, or artificial flavors that may not align with a healthy diet.

Data Sources & Scientific References