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Source of fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
½ cup (medium) of Chia pumpkin seed granola (55 g) has 256 calories. That works out to 465 calories per 100 g. It contains 28.5 g of carbs, 7.3 g of protein, 13.3 g of fat and 5.7 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: ½ cup (medium) · 55 g
256
KCAL / 55G
Carbs
28.5g
· 10% DV
Protein
7.3g
· 15% DV
Fat
13.3g
· 17% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 11% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 28.5 g | 10% |
| Fiber | 5.7 g | 20% |
| Protein | 7.3 g | 15% |
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 |
|---|---|---|
| ½ cup (medium) | 55 g | 256 kcal |
| 1 tablespoon (small) | 10 g | 47 kcal |
| 0.25 cup (small) | 28 g | 130 kcal |
| 1 pack (small) | 40 g | 186 kcal |
| 1 serving (medium) | 45 g | 209 kcal |
| 0.75 cup (large) | 83 g | 386 kcal |
| 100 g | 100 g | 465 kcal |
| 1 cup (large) | 110 g | 512 kcal |
Calculated from 465 calories per 100 g.
Chia pumpkin seed granola pairs well with plain yogurt, milk, or kefir and fresh fruit. You can also sprinkle it over porridge or a smoothie bowl; add it just before eating if you want the crunchy texture to last.
No. Chia pumpkin seed granola is typically baked, which gives it a toasted, crunchy texture and sometimes clusters. Muesli is generally an unbaked mixture of grains, seeds, and dried fruit, so it is usually softer when served.
Yes, chia pumpkin seed granola is ready to eat and does not need cooking. Eat it on its own as a crunchy snack, or add it to yogurt, milk, or fruit when you want a more filling combination.
Sprinkle chia pumpkin seed granola over yogurt, sliced fruit, oatmeal, or a smoothie bowl for crunch. Add it after assembling the dish rather than mixing it in early, since moisture softens the granola.
To make chia pumpkin seed granola, mix oats with chia seeds and pumpkin seeds, then add a little oil and a binder such as syrup before baking. Stir the mixture while it bakes and let it cool fully so it becomes crisp.
Chia pumpkin seed granola goes soft when it absorbs moisture from the air or from milk, yogurt, and fruit. Store it in a tightly sealed, dry container, and keep it separate from wet toppings until you are ready to eat.
Store opened chia pumpkin seed granola in an airtight container in a cool, dry place. Keep moisture out to preserve its crunch, and use the package’s date guidance rather than assuming it will stay fresh indefinitely.
Yes, chia pumpkin seed granola can be frozen in a sealed, moisture-proof container. Let it come back to room temperature before serving; opening the container while it is still cold can let condensation dampen the granola.
Chia pumpkin seed granola can help make a meal more filling because it contains fiber and fats. Pair it with yogurt or another protein source, since granola on its own may not keep everyone satisfied for long.
Chia pumpkin seed granola contains carbohydrates, so it can affect blood glucose even though it also provides fiber and fats. A modest portion paired with plain, unsweetened yogurt is a more balanced option than eating a large bowl by itself.
Vitamins
B1
0.21mg · 18% DV
Biotin
4.4µg · 15% DV
B3
1.71mg · 11% DV
B6
0.14mg · 8% DV
Minerals
Manganese
1.21mg · 53% DV
Copper
0.3mg · 33% DV
Phosphorus
231mg · 33% DV
Magnesium
105mg · 25% DV
Potassium ⭐
237mg · 7% DV
Sodium
25mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 256 calories in ½ cup (medium) (55 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.
Chia pumpkin seed granola is a crunchy mix usually made by baking oats with chia seeds, pumpkin seeds, a little oil and a sweetener. Granola developed as a modern breakfast food and is now eaten in many places, with recipes and levels of sweetness varying by brand or home kitchen.
Its toasted, lightly sweet flavour and crisp seeds pair well with milk or yoghurt; add fresh fruit for breakfast, or sprinkle a little over a smoothie or porridge. It provides fibre and unsaturated fats, but is energy-dense, so a modest portion can be a good starting point. Choose plain yoghurt and fruit if you want a less sweet, more filling bowl.
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
1.76g
MONOUNSATURATED
4.51g
POLYUNSATURATED
5.61g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.