Granola (oats, nuts, honey)
Very calorie-dense, so weigh it. Sprinkled over Greek yogurt, it's a good bulking food.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Granola for gym-goers
Per 100 g, granola (oats, nuts, honey) provides 489 kcal, 13.7 g protein, 53.9 g carbohydrate (8.9 g fiber, 19.8 g sugars) and 24.3 g fat (4.1 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1/2 cup, about 61 g) comes to roughly 298 kcal and 8.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Granola
This granola is a baked mix of oats, nuts and honey, usually bound with oil. The added fat and sugar make it far more calorie-dense than plain oats, while the nuts push its protein and fiber above most breakfast cereals.
In a gym diet
Granola is a classic bulking helper. A half-cup serving (around 61 g) has about 300 kcal and around 8 g of protein, so it raises your intake without big meal volumes. Sprinkle it over Greek yogurt or skyr and you have a balanced breakfast with protein, carbs and fat. On a cut, the energy density makes overshooting easy, and many lifters use only a small amount as a topping. It also packs well as a snack for hikers or long training days.
Preparation and cooking
The accuracy problem is portioning: pouring by eye almost always beats the labeled serving, so weigh it. Homemade granola lets you control the oil and sugar. Bake at a moderate temperature and stir often, and it won't burn without extra fat.
Buying and storage
Compare sugar and fat per 100 g across brands. Big clusters often mean more syrup and oil, and chocolate or yogurt-coated versions go further still. Store it airtight and away from heat so the nuts don't go rancid.
Things to watch
It contains oats, which may carry gluten unless certified gluten-free, and tree nuts, a common allergen. This version uses honey, so it isn't vegan.
Meal ideas
- Bulking breakfast: Greek yogurt, 60 g granola, sliced banana and a drizzle of peanut butter.
- Cut version: skyr bowl with raspberries and just 20 g of granola for crunch.
- Hiking snack bag: granola mixed with dried apricots and roasted almonds.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (42%), Zinc (36%), and Iron (22%).
Good source (10–19% DV per 100 g): Potassium (11%).
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 2.8 g | #7 of 14 |
| Protein per 100 g | 13.7 g | #3 of 14 |
| Fiber per 100 g | 8.9 g | #4 of 14 |
| Lowest calories per 100 g | 489 kcal | #13 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
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→Popcorn, air-popped (plain)
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→Coconut water
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Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in granola?
Granola (oats, nuts, honey) has about 489 kcal per 100 g, or roughly 298 kcal per 1/2 cup (61 g).
How much protein is in granola?
About 13.7 g of protein per 100 g and 8.4 g per 1/2 cup. That works out to 2.8 g per 100 kcal, so it's not primarily a protein source.
Is granola good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is granola healthier than other cereals?
It usually has more fiber, protein and healthy fats from the nuts and oats than refined cereals, but also many more calories and often more sugar. Portioned carefully, it's a nutritious choice.
How can I make granola lower in sugar?
Make it at home: cut the honey and oil, add cinnamon or vanilla for flavor, and let nuts and seeds provide the crunch. Or mix granola half-and-half with plain rolled oats for less sugar per bowl.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.