1 serving (60 grams) contains 240 calories, 5.0 grams of protein, 10.0 grams of fat, and 34.0 grams of carbohydrates.
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Nutrition Information
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20 g | 25% | |
| Saturated Fat | 4 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 160 mg | 6% | |
| Total Carbohydrates | 68 g | 24% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 24 g | ||
| protein | 10 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 300 mg | 6% | |
* 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
Source of Calories
About Pumpkin spice granola
Pumpkin spice granola is a popular fall-inspired food that combines oats, nuts, seeds, pumpkin puree, and warm spices such as cinnamon, nutmeg, ginger, and cloves. Originating from American cuisine, it is typically enjoyed as a breakfast dish or snack. Nutritiously, it provides a balance of macronutrients, including complex carbohydrates, healthy fats, and plant-based proteins. Granola made with pumpkin puree is also rich in beta-carotene, a precursor to vitamin A, while the nuts and seeds contribute to the dish's fiber, magnesium, and iron content. Sweetened versions should be consumed in moderation due to added sugars, but options with natural sweeteners like honey or maple syrup offer a healthier alternative.
Health Benefits
- Rich in beta-carotene from pumpkin, supporting eye health and immune function.
- Contains dietary fiber from oats and nuts, promoting gut health and aiding digestion.
- Good source of magnesium from seeds and nuts, which supports muscle and nerve function.
- Provides healthy fats, such as monounsaturated fats from nuts, beneficial for heart health.
- Includes antioxidants from spices like cinnamon and ginger, which may help reduce inflammation.
Dietary Considerations
Selection and Storage
Store in an airtight container at room temperature for up to 2 weeks. For longer freshness, refrigerate or freeze.
Common Questions About Pumpkin spice granola Nutrition
Is pumpkin spice granola high in protein?
Pumpkin spice granola typically contains about 2-5 grams of protein per 1/4-cup serving, depending on the recipe or brand. While the protein content is moderate, it can be increased by adding extra nuts, seeds, or pairing it with Greek yogurt or milk.
Can I eat pumpkin spice granola on a keto diet?
Pumpkin spice granola is generally not keto-friendly since it often contains oats, sweeteners, and other high-carbohydrate ingredients. A typical serving may have 15-30 grams of carbs, depending on the brand or recipe. To enjoy a keto version, look for recipes or brands that use low-carb ingredients like almond flour and unsweetened coconut.
What are the health benefits or concerns of eating pumpkin spice granola?
Pumpkin spice granola can be a good source of fiber, iron, and healthy fats if made with whole grains, nuts, and seeds. However, many store-bought options are high in added sugar, with some containing up to 8-12 grams per serving, so it's important to read labels carefully. Consuming it in moderation is key to avoiding unnecessary calorie and sugar intake.
What is the recommended serving size for pumpkin spice granola?
The typical serving size for pumpkin spice granola is 1/4 to 1/2 cup, or about 30-60 grams. This portion usually provides around 120-250 calories, depending on the brand or ingredients. It's important to measure portions as granola can be calorie-dense and easy to overconsume.
How does pumpkin spice granola compare to regular granola?
Pumpkin spice granola often contains similar base ingredients to regular granola, like oats and nuts, but is flavored with spices such as cinnamon, nutmeg, and cloves. Nutritionally, they’re comparable, but pumpkin spice versions may contain extra sugar from sweetened pumpkin or syrups, making it important to check the ingredients list for added sugars or other variations.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
