Granola's downfall has always been its fat content, but if you look beyond the fat content, when the box states whole grains as the first ingredient, that is a great start. Granola is a combination of natural ingredients, such as whole grains, almond slices, and raisins for example, which are usually high in fiber and can be high in carbohydrates if the cereal is sweetened with honey, molasses or other natural sugars. With so many granola cereals, and so many flavors and flavor combinations, you are sure to find one that suits your taste.
Serving Size
One serving of Quaker Natural Granola with Oats, Honey and Raisins, equals 1/2 cup or 51g with 16 servings in a 28-oz. box. Granola is more dense than a flake or processed cereal because of the whole grains and added nuts, such as almonds, raisins and other dried fruits.
Calories, Fat, Cholesterol, Sodium and Potassium
A single 1/2-cup serving of Quaker Granola has 210 calories with a total fat content of 5g with 0.5g of saturated fat, no trans fat, 1g of polyunsaturated fat and 3g of monounsaturated fat. This cereal also has 30mg of sodium and 260mg of potassium. By comparison, Special K Low-Fat Granola has 190 calories, 3g of fat, 120mg of sodium and 120mg of potassium. According to the U.S. Department of Health and Human Services, you should avoid saturated and trans fat as they increase the risk of cardiovascular disease.
Carbohydrates and Protein
One serving of Quaker Granola has 38g of carbohydrates, 5g of dietary fiber and 13g of sugars with 5g of protein. The 5g of fiber represents 19 percent of the recommended daily value of fiber. The Special K brand of low-fat granola has 39g of carbohydrates, 5g of fiber, 9g of sugars, 25g of other carbohydrates and 6g of protein.
Vitamins and Minerals
Quaker Granola does not provide a substantial amount of essential vitamins, but it does provide 4 percent daily value of calcium, 6 percent of iron, 10 percent of thiamin and magnesium and 15 percent of phosphorus. The Special K variety, which is vitamin- and mineral-fortified, contains 10 percent of vitamins A and D, 25 percent of iron and 35 percent of thiamin, riboflavin, niacin, vitamin B-6 and B-12 and folic acid.
Ingredients
Quaker Granola contains whole-grain rolled oats, whole-grain rolled wheat, brown sugar, raisins, coconut oil, almonds, whey and whey protein concentrate, glycerin, nonfat dry milk, honey, natural flavors and sunflower oil.
Special K Granola contains whole-grain oats, sugar, corn syrup, oat bran and fiber, rice, honey, soluble wheat fiber, modified cornstarch, soy grits and protein, molasses, corn flour, natural flavor, slat, acacia gum, evaporated cane juice, malt flavoring, high fructose corn syrup and all of the added vitamins and minerals. One cereal provides whole foods and natural sweeteners, while the other does not.
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