Granola is a snack composed of a variety of oats and grains, which you can enjoy in any number of ways. Granola is a key ingredient in many snack bars, cereals and baked goods. You can also mix granola with yogurt and fruit for a balanced breakfast meal. Granola is derived from natural plant sources and offers an abundance of nutritional value.
Ingredients
Plain granola is generally made with a blend of whole grain oats, wheat and barley or rice. Granola can also contain sweeteners such as molasses, sugar, honey and cinnamon. A leading brand of granola cereal contains coconut oil, almonds, whey and whey protein concentrate, corn flakes, raisins and soy extract.
Calories
One serving of plain granola cereal is 2/3 cup, weighing 55 g. Each serving of granola cereal contains 210 calories, 25 of which are from fat . One cup of whole milk adds about another 160 calories. A serving of plain granola represents a little more than 10 percent of the daily value for a 2,000 calorie diet. A bowl of granola with whole milk equals about 18 percent the daily caloric value.
Protein
A typical brand of granola contains about 4 g of protein. Protein should account for about 10 to 15 percent of your total daily calories, as this nutrient plays a key role in tissue growth and repair. Protein contains 4 calories per 1 g, so a serving of granola represents about 4 to 8 percent the daily value for this nutrient, based on a 2,000 calorie diet.
Fat
Granola is fairly low in fat, with just 3 g per serving. A typical brand of granola also contains a small amount of saturated fat, with 1.5 g per serving. Adults with a 2,000 calorie diet need at least 45 g of fat each day to protect organs and provide energy, so a serving of granola contains about 5 percent the daily value for this nutrient. Saturated fat can be harmful to your heart, however, and should be restricted to less than 7 percent your total caloric intake.
Carbohydrates
Granola is a rich source of carbohydrates, with 45 g of this nutrient per serving. Adults with a 2,000 calorie diet need at least 225 g of carbohydrate each day for energy, so a serving of granola accounts for about 15 to 20 percent the daily value for this nutrient. Granola is also high in fiber with about 4 g per per serving, or 12 percent the daily value for this digestive aid. Sugar accounts for 72 of the carbohydrate calories in granola. You should generally strive to consume less than 100 to 150 calories each day from sugar.
Vitamins and Minerals
Because it is derived from natural plant sources, granola is high in several vitamins and minerals. A serving of granola offers 10 percent or more of the daily value for the vitamin thiamine, as well as the minerals phosphorous and magnesium. Granola also provides a significant amount of iron and potassium, as well as a moderate amount of calcium. Granola can be high in sodium, however, with about 135 mg per serving, equaling 6 percent the daily value for this mineral.
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