🥣 snack
Calories in Granola
141kcal
Per 1/4 cup (30g)
Protein
3g
Carbs
19.2g
Fat
6g
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Granola — sweetened oats with nuts, fruit, and binders.
~140 kcal per 1/4 cup. Most people serve 1+ cup unknowingly. Big calorie underestimate.
Best for
- training days and glycogen refill — 64g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
How to log it
Weigh cooked granola if that is the state in the DB serving. 1/4 cup (~30g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/4 cup (30g) | 141 | 3g | 19.2g | 6g |
| 1/2 cup (60g) | 283 | 6g | 38.4g | 12g |
Per 100g: 471 kcal · 10g P · 64g C · 20g F