How much protein is in granola?

One cup of granola (122 g) has 17 g of protein (597 kcal); 100 g has 13.7 g.

Feast Factsper 100 g

PER 100 GProtein

13.7g

Calories489

Carbohydrate53.9g

Fiber8.9g

Sugars19.8g

Fat24.3g

Saturated4g

Sodium26 mg

2.8 g protein per 100 kcal · USDA FoodData Central

Protein verdictModerate protein

2.8 g of protein per 100 kcal (11% of its calories): 2.5–5 g is moderate on our scale.

25 g of protein from granola alone takes 182 g (about 1½ cups) and 892 kcal.

#2 of 6 in Snacks & cereal for protein per 100 g, #2 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in granola per portion
Portion	Protein	kcal	Carbs	Fat
100 g	13.7 g	489	53.9 g	24.3 g
1 oz (28 g)	3.9 g	139	15 g	6.9 g
1 cup (122 g)	17 g	597	66 g	30 g
1 tbsp (7.6 g)	1 g	37	4.1 g	1.9 g

One cup of granola (122 g) is 14% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

One cup of granola (122 g) also has 11 g of fiber, 24 g of sugars and 4.9 g of saturated fat (24% of the 20 g Daily Value).

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than graham crackers, corn flakes and tortilla chips and less than pork rinds.

granola compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Pork rinds	61.3 g	544	11.3 g
Granola	13.7 g	489	2.8 g
Graham crackers	6.7 g	430	1.6 g
Corn flakes	5.9 g	384	1.5 g
Tortilla chips	6.6 g	497	1.3 g

All 200 foods →

Recipes with granola

1 recipe in the Feast Mode library uses granola, macros computed the same way.

In the one library recipe that uses it, Chocolate Protein Smoothie Bowl, a serving has 15 g of granola, which brings 2.1 g of protein: 5% of the dish’s protein.

43G
PROTEIN

Chocolate Protein Smoothie Bowl

5 min · 481 kcal

Questions

How much protein is in a cup of granola?

One cup of granola (122 g) has 17 g of protein and 597 kcal, with 66 g of carbohydrate and 30 g of fat.

How much protein is in 100 g of granola?

100 g of granola has 13.7 g of protein, 489 kcal, 53.9 g of carbohydrate and 24.3 g of fat (USDA FoodData Central 171646).

Is granola a good source of protein?

Moderate protein: 2.8 g of protein per 100 kcal (11% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from granola alone takes 182 g (about 1½ cups) and 892 kcal.

Which has more protein, granola or tortilla chips?

Granola, with 13.7 g of protein per 100 g against 6.6 g for tortilla chips. Per 100 kcal: granola 2.8 g, tortilla chips 1.3 g.

Source: USDA FoodData Central, SR Legacy 171646: “Cereals ready-to-eat, granola, homemade”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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