Organic granola

Snack

Item Rating: 64/100

1 serving (40 grams) contains 200 calories, 5.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		500
% Daily Value*
Total Fat		15 g	19%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		125 mg	5%
Total Carbohydrates		75 g	27%
	Dietary Fiber	10 g	35%
	Sugars	25 g
protein		12.5 g	25%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		2.5 mg	13%
Potassium		375 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 (27.8%)

Protein: 50 cal (10.3%)

Carbs: 300 cal (61.9%)

About Organic granola

Organic granola is a wholesome blend of rolled oats, nuts, seeds, dried fruits, and natural sweeteners like honey or maple syrup, often baked until crisp. Originally popularized as a health food in the late 19th century in the United States, it has since become a staple breakfast and snack item worldwide. Organic variations are made without synthetic pesticides or fertilizers, prioritizing sustainable farming practices. Nutritionally, granola is a nutrient-dense food offering a mix of healthy fats, fiber, protein, and essential micronutrients like magnesium, zinc, and iron. Depending on its specific ingredients, granola can also be a notable source of antioxidants, vitamins E and B6, and omega-3 fatty acids. While rich in energy, it should be consumed in moderation due to potential high sugar content from sweeteners or dried fruits.

Health Benefits

• Promotes digestive health due to its high fiber content from oats and seeds.
• Supports heart health with unsaturated fats from nuts such as almonds or walnuts.
• Provides sustained energy and supports brain function through complex carbohydrates and vitamin E.
• Boosts immune function with zinc and iron typically found in nuts and seeds.
• Contains antioxidants from dried fruits, helping reduce inflammation and oxidative stress.

Dietary Considerations

Allergens: Contains nuts, seeds, gluten (from oats if not certified gluten-free)

Suitable for: Vegetarian, pescatarian

Not suitable for: Nut allergy, seed allergy, gluten-free (if oats are not certified)

Selection and Storage

Store organic granola in an airtight container in a cool, dry place to maintain crispness and prevent spoilage. Avoid prolonged exposure to humidity.

Common Questions About Organic granola Nutrition

Is organic granola high in protein?

Organic granola typically contains 3-6 grams of protein per 1/4 cup serving, depending on the ingredients like nuts and seeds. While it does provide plant-based protein, it’s not considered a high-protein food compared to items like eggs or legumes.

Can I eat organic granola on a keto diet?

Traditional organic granola is not keto-friendly as it is often high in carbohydrates, with 30-40 grams of carbs per 1/2 cup serving. However, there are keto-specific granola options available that lower the carb content by using nuts, seeds, and low-carb sweeteners.

What are the health benefits and concerns of eating organic granola?

Organic granola can be a good source of fiber, healthy fats, and micronutrients like iron and magnesium, depending on the ingredients. However, many store-bought options are high in added sugars (up to 10-12 grams per serving), so it’s important to choose brands with minimal sweeteners or make your own at home.

What is the recommended serving size for organic granola?

The typical serving size for organic granola is 1/4 to 1/2 cup, which usually contains 140-220 calories. To avoid consuming too many calories or sugars, it’s best to measure portions and pair granola with a protein source like Greek yogurt or a plant-based alternative.

How does organic granola compare to oatmeal?

Organic granola is more calorie-dense than oatmeal due to its inclusion of fats from nuts, seeds, and oils. Oatmeal, on the other hand, is lower in sugars and often contains fewer calories per serving. Granola offers more texture and flavor, while oatmeal is a simpler, whole-grain option that can be customized with add-ins.

Data Sources & Scientific References