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7-grain granola Calories
Fiber-rich multi-grain granola typically made with oats and mixed grains.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 7-grain granola (85 g) has 400 calories. That works out to 471 calories per 100 g. It contains 55.1 g of carbs, 8.7 g of protein, 16.2 g of fat and 7.4 g of fiber. Its 1.8 mg of Manganese covers 78% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
7-grain granola Nutrition Facts
Selected: 1 cup (medium) · 85 g
400
KCAL / 85G
Carbs
55.1g
· 20% DV
Protein
8.7g
· 17% DV
Fat
16.2g
· 21% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 9% · Fat 36%
7-grain granola nutrition facts table · 1 cup (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 400 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 2.89 g | 14% |
| Trans fat | 0.03 g | |
| Sodium | 179 mg | 8% |
| Total carbohydrate | 55.1 g | 20% |
| Fiber | 7.4 g | 26% |
| Protein | 8.7 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of 7-grain granola?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 85 g | 400 kcal |
| 0.25 cup (quarter) | 21 g | 99 kcal |
| 3 tablespoon (small) | 24 g | 113 kcal |
| ½ cup (half) | 43 g | 203 kcal |
| 1 serving (small) | 45 g | 212 kcal |
| 6 tablespoon (medium) | 48 g | 226 kcal |
| 100 g | 100 g | 471 kcal |
| 1.5 cup (large) | 128 g | 603 kcal |
| 2 cup (double) | 170 g | 801 kcal |
Calculated from 471 calories per 100 g.
Frequently Asked Questions About 7-grain granola
What is the best way to eat 7-grain granola?
7-grain granola is commonly eaten with yogurt or milk for breakfast. Add fresh fruit, or sprinkle it over oatmeal or a smoothie bowl for crunch. Add it just before serving if you want it to stay crisp.
What grains are in 7-grain granola?
The grain blend in 7-grain granola varies by product, and oats are commonly included. “Seven-grain” does not refer to one standardized recipe, so the ingredient list is the reliable way to find out which grains a particular granola contains.
Is 7-grain granola the same as muesli?
No. 7-grain granola is usually baked with oil and often a sweetener, giving it a toasted, crunchy texture; muesli is generally an untoasted mixture of grains and other ingredients. Recipes vary between brands.
Can you eat 7-grain granola without cooking it?
Yes, 7-grain granola is ready to eat and does not need cooking. You can eat it straight from the pack or add it to cold milk, yogurt, or fruit; soaking it will soften the crunchy pieces.
How do you keep 7-grain granola crunchy after opening?
Keep 7-grain granola in a tightly sealed, dry container in a cool place. Exposure to moisture makes it lose its crunch, so close the package promptly after serving and follow any storage directions on the pack.
Can you make 7-grain granola at home?
Yes, you can make 7-grain granola at home by tossing a grain mixture with a little oil and an optional sweetener, then baking it until toasted. Stir it during baking and let it cool fully before storing to help it crisp up.
Is 7-grain granola good for weight loss?
7-grain granola can fit into a weight-loss eating plan, but it does not cause weight loss on its own. Its fiber may help make breakfast more filling; pairing a measured serving with plain yogurt and fruit can make a balanced meal.
Can people with diabetes eat 7-grain granola?
People with diabetes may be able to include 7-grain granola, but its carbohydrate and added-sugar content matter. Check the serving information and fit it into your meal plan; a dietitian can help tailor portions to your needs.
Why does homemade 7-grain granola burn before it gets crunchy?
Homemade 7-grain granola can burn because thin flakes and sweeteners brown quickly in a hot oven. Bake it at a moderate temperature, spread it in an even layer, and stir it periodically; it will crisp further as it cools.
Can you freeze 7-grain granola?
Yes, 7-grain granola can be frozen in an airtight container, although freezing is usually unnecessary if it is stored dry. Thaw it while still sealed so condensation does not dampen the granola.
7-grain granola Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
3.48mg · 22% DV
Biotin
5.1µg · 17% DV
B6
0.27mg · 16% DV
Minerals
Manganese
1.79mg · 78% DV
Phosphorus
265mg · 38% DV
Copper
0.26mg · 29% DV
Selenium
15µg · 27% DV
Potassium ⭐
303mg · 9% DV
Sodium
179mg · 8% DV
7-grain granola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 7-grain granola
To burn the 400 calories in 1 cup (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 7-grain granola?
7-grain granola is a crunchy breakfast cereal made by baking oats with a mix of other grains. Granola became popular in North America and is now an easy pantry staple in many places. The grains give it a toasted, gently sweet flavour and a crisp texture; recipes and finished products can vary.
Enjoy it with milk or spoon it over plain yoghurt, adding fresh fruit for a quick breakfast or snack. Its grains make it a fibre-rich choice, with 8.7 g of fibre per 100 g, but granola can also be energy-dense. For a lighter bowl, keep the portion modest and use fruit for extra sweetness rather than adding honey or syrup.
How Nutritious Is 7-grain granola?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 7-grain granola Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 7-grain granola Contain Allergens?
Contains these allergens:
Which Diets Is 7-grain granola Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
7-grain granola Fat Profile
SATURATED
2.89g
MONOUNSATURATED
5.19g
POLYUNSATURATED
3.66g
Omega 6:3 ratio 32.3:1
Above the ideal 4:1 (32.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.