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Rich in fiber and healthy fats, blueberries provide antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Blueberry & Nuts Granola (60 g) has 258 calories. That works out to 430 calories per 100 g. It contains 36 g of carbs, 5.5 g of protein, 9.9 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 60 g
258
KCAL / 60G
Carbs
36g
· 13% DV
Protein
5.5g
· 11% DV
Fat
9.9g
· 13% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 9% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 4.5 g | 16% |
| Protein | 5.5 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 258 kcal |
| 2 tablespoon (small) | 15 g | 65 kcal |
| 1 piece (mini) | 20 g | 86 kcal |
| ½ cup (small) | 30 g | 129 kcal |
| 1 pack (mini) | 35 g | 151 kcal |
| 1 serving (medium) | 40 g | 172 kcal |
| 1 cup (large) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
| 1 cup (jumbo) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Blueberry and nuts granola can be a nourishing breakfast, offering fiber from oats and fats from nuts. Some versions contain added sweeteners, so pair a modest portion with plain yogurt or milk for a more balanced meal.
Blueberry and nuts granola is commonly eaten with milk or yogurt, or sprinkled over smoothie bowls and fruit. Add it just before serving if you want to keep its clusters crunchy.
Blueberry and nuts granola may contain added sugar, honey, or syrup, and dried blueberries can also be sweetened. The recipe varies by product, so the ingredients list is the best way to identify added sweeteners.
Store blueberry and nuts granola in an airtight container in a cool, dry cupboard. Moisture makes the clusters lose their crunch, so close the package promptly after use and keep wet utensils out of it.
Yes, blueberry and nuts granola is easy to make by baking oats with chopped nuts, a little oil, and a sweetener until crisp. Stir in dried blueberries after baking so they do not burn.
The blueberries in blueberry and nuts granola are usually dried, which helps keep the baked clusters crisp and shelf-stable. Fresh blueberries work as a topping, but add them just before eating to avoid softening the granola.
Blueberry and nuts granola goes soggy when it absorbs moisture from milk, yogurt, fruit, or humid air. Pour milk over it immediately before eating, and store the remaining granola in a tightly sealed, dry container.
Blueberry and nuts granola can fit into a weight-loss plan, but large servings can add substantial energy because nuts and oats are concentrated foods. Measure a portion and combine it with plain yogurt or fruit rather than pouring freely.
Blueberry and nuts granola with hard nut pieces is not suitable for babies or young toddlers because of choking risk. For older children, serve an age-appropriate texture and avoid it if they have a nut allergy.
Yes, blueberry and nuts granola can top overnight oats, but it will soften if mixed in before chilling. Keep it separate and sprinkle it on just before serving to preserve the crunchy contrast.
Vitamins
Vitamin E
1.68mg · 11% DV
B1
0.13mg · 11% DV
B2
0.11mg · 8% DV
Biotin
2.4µg · 8% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.21mg · 23% DV
Phosphorus
108mg · 15% DV
Magnesium
42mg · 10% DV
Potassium ⭐
168mg · 5% DV
Sodium
72mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 258 calories in 1 cup (medium) (60 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.
Blueberry & Nuts Granola is a baked mixture typically made with oats, nuts and blueberries, which may be dried or freeze-dried. It combines a lightly sweet, tart fruit flavour with toasted, crunchy clusters; milk or yoghurt softens the oats while keeping some of their crispness.
It is often served at breakfast with yoghurt or milk, sometimes topped with fresh fruit, and also makes a convenient snack. Its fibre and fat help make it more substantial than a simple cereal; a 60 g serving is a practical starting point if you want to keep the bowl modest. Pair it with plain yoghurt to balance the sweetness, and add extra fruit rather than more sweetener.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.32g
MONOUNSATURATED
3.78g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 9.1:1
Above the ideal 4:1 (9.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.