Oats and honey granola

Breakfast

Item Rating: 63/100

1 serving (40 grams) contains 190 calories, 4.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (120.1g)

Calories		570.6
% Daily Value*
Total Fat		15.0 g	19%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		270.3 mg	11%
Total Carbohydrates		90.1 g	32%
	Dietary Fiber	9.0 g	32%
	Sugars	36.0 g
protein		12.0 g	24%
Vitamin D		0 mcg	0%
Calcium		60.1 mg	4%
Iron		5.4 mg	30%
Potassium		360.4 mg	7%

* 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: 135 cal (24.8%)

Protein: 48 cal (8.8%)

Carbs: 360 cal (66.3%)

About Oats and honey granola

Oats and honey granola is a popular breakfast or snack option that combines rolled oats with honey, often mixed with nuts, dried fruits, and seeds. Originating as part of American health food trends in the late 19th century, granola has since gained global appeal due to its convenience and nutrient density. Oats, the core ingredient, are rich in fiber and essential nutrients, while honey adds natural sweetness and trace antioxidants. Per 30g serving, granola typically provides about 150-200 calories and a mix of complex carbohydrates, healthy fats, protein, and micronutrients like manganese, phosphorus, and iron.

Health Benefits

• Rich in dietary fiber, primarily beta-glucan, which supports healthy digestion and helps reduce cholesterol levels.
• Provides manganese (34% of the daily value per 30g), an essential mineral for bone health and metabolism.
• Contains iron (4-10% of the daily value per serving), which is critical for oxygen transport and preventing anemia.
• Honey contains antioxidants such as flavonoids, which may help reduce inflammation.
• Offers sustained energy release due to complex carbohydrates, making it ideal for long-lasting fuel.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free), tree nuts (if added), honey

Suitable for: Vegetarian diet

Not suitable for: Vegan diet (due to honey), gluten-free diet (unless certified gluten-free oats are used)

Selection and Storage

Store in an airtight container in a cool, dry place to maintain freshness and crunch. Avoid exposure to moisture to prevent clumping.

Common Questions About Oats and honey granola Nutrition

Is oats and honey granola high in protein?

Oats and honey granola typically contains around 3-5 grams of protein per 1/4 cup (30-40g) serving, depending on the brand and additional ingredients, such as nuts or seeds. While it is not a high-protein food compared to other options, adding Greek yogurt or milk can enhance its protein content.

Can I eat oats and honey granola on a keto diet?

Oats and honey granola is typically not suitable for a keto diet due to its high carbohydrate content, with 20-30 grams of carbs per 1/4 cup serving. The honey and oats contribute to the carb count, which makes it incompatible with the low-carb restrictions of a keto diet.

What are the health benefits of oats and honey granola?

Oats and honey granola can be a good source of dietary fiber, providing around 2-4 grams per serving, which supports digestive health. It's also rich in whole grains and can offer micronutrients like iron, magnesium, and B vitamins. However, some store-bought varieties may contain added sugar, so moderation and label-checking are important.

What is the recommended portion size for oats and honey granola?

A standard portion size of oats and honey granola is about 1/4 to 1/2 cup (30-60g), depending on your calorie and nutritional needs. This portion generally provides around 120-250 calories. Be cautious, as it's easy to overconsume due to its calorie density.

How does oats and honey granola compare to regular oatmeal?

Oats and honey granola tends to be higher in calories and sugar compared to plain oatmeal, as it often includes added sweeteners and fats. However, it is more convenient as a ready-to-eat snack or topping. Oatmeal provides a lower-calorie and more versatile base for adding your own choice of toppings while controlling sugar levels.

Data Sources & Scientific References