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Loose, uneven clusters of golden-brown oats are mixed with small, dark-brown date pieces and served in a bowl.
⚡High Potassium
🌿High Fiber

Date granola Calories

Crunchy oat, date, and nut snack

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

420kcal

GI

55medium

POTASSIUM · 100 G

340mg

FIBER · 100 G

7g

Quick answer

1 cup (medium) of Date granola (60 g) has 252 calories. That works out to 420 calories per 100 g. It contains 39 g of carbs, 4.2 g of protein, 7.8 g of fat and 4.2 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Date granola Nutrition Facts

Selected: 1 cup (medium) · 60 g

252

KCAL / 60G

Carbs

39g

· 14% DV

Protein

4.2g

· 8% DV

Fat

7.8g

· 10% DV

Fiber

4.2g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 64% · Protein 7% · Fat 29%

Date granola nutrition facts table · 1 cup (medium) (60 g)

NutrientAmount% DV
Calories252 kcal
Total fat7.8 g10%
Saturated fat1.26 g6%
Trans fat0 g
Sodium42 mg2%
Total carbohydrate39 g14%
Fiber4.2 g15%
Protein4.2 g8%

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 Date granola?

ServingAmountCalories
1 cup (medium)60 g252 kcal
2 tablespoon (small)15 g63 kcal
½ cup (small)30 g126 kcal
1 piece (medium)40 g168 kcal
1 serving (medium)50 g210 kcal
1.5 cup (large)90 g378 kcal
100 g100 g420 kcal
1 pack (large)100 g420 kcal

Calculated from 420 calories per 100 g.

Frequently Asked Questions About Date granola

What is date granola made of?

Date granola is usually made with oats, dates, and nuts or seeds. Recipes may also include oil, honey or another sweetener, and spices; packaged versions vary, so the exact ingredients depend on the product.

How do you make date granola crunchy?

Bake the oats and nuts until dry and golden, then let the mixture cool completely before storing it. Add chopped dates near the end of baking or after baking, since dates can burn or become tough in the oven.

How do you eat date granola?

Eat date granola by itself as a snack, or serve it with milk, yogurt, or fruit. Add it just before eating if you want to keep its crunchy texture, as liquid softens the oats quickly.

Can you bake granola with dates?

Yes, you can bake granola with dates, but they can burn or turn hard if exposed to heat for too long. Bake the oats and nuts first, then stir in chopped dates near the end or after the tray comes out.

Does date granola contain added sugar?

Not always. Dates sweeten date granola naturally, but recipes and packaged products may also contain added sugar, honey, or syrup. The word “date” in the name does not guarantee that dates are the only sweetener.

How should you store date granola?

Store date granola in an airtight container in a cool, dry place. Keep moisture out to preserve its crunch, and let homemade granola cool fully before sealing it so trapped steam does not soften it.

Is date granola good for you?

Date granola can be a convenient breakfast or snack, with oats, dates, and nuts contributing different nutrients. It can also be energy-dense, so serving it with plain yogurt or fruit makes a more balanced meal.

Why does date granola go soft?

Date granola goes soft when it absorbs moisture from the air or from milk and yogurt. Seal the package after use and add granola to wet foods only just before serving to preserve the crunch.

Can you use date granola as a topping?

Yes, date granola works well as a crunchy topping for yogurt bowls, baked fruit, or ice cream. Sprinkle it on just before serving rather than baking it again, since the dates may scorch and the granola can lose its texture.

Can you make granola bars with date granola?

Yes, date granola can be pressed into bars by combining it with a sticky binder such as mashed dates or nut butter. Chill the mixture until firm, then cut it; loose granola alone will crumble rather than hold a bar shape.

Date granola Vitamins & Minerals

Vitamins

B1

0.13mg · 11% DV

B2

0.11mg · 8% DV

Biotin

2.4µg · 8% DV

B5

0.36mg · 7% DV

Minerals

Manganese

1.02mg · 44% DV

Copper

0.17mg · 19% DV

Phosphorus

102mg · 15% DV

Magnesium

45mg · 11% DV

Potassium ⭐

204mg · 6% DV

Sodium

42mg · 2% DV

Date granola Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

21.6
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Date granola

To burn the 252 calories in 1 cup (medium) (60 g):

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Date granola?

Date granola is a crunchy cereal made by baking oats with dates and nuts. The dates bring sweetness and chewy bites, while the oats and nuts give the mix its crisp texture. Granola is associated with North American breakfasts, though versions with dates are enjoyed in many places.

Serve it with milk or spoon it over yoghurt, adding fresh fruit for an easy breakfast or snack. It also works as a crunchy topping for porridge or smoothie bowls. Date granola is mainly a source of carbohydrates, with fibre from the oats and dates and fat from the nuts; it provides 7 g of protein per 100 g. For a less sweet-feeling bowl, pair a modest portion with plain yoghurt and tart fruit.

How Nutritious Is Date granola?

Nutrient density

Medium

45/ 100

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

41/ 100

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 Date 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 Date granola Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Date granola Good For?

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

Date granola Fat Profile

SATURATED

1.26g

MONOUNSATURATED

2.46g

POLYUNSATURATED

3.06g

⚖️

Omega 6:3 ratio 27.4:1

Above the ideal 4:1 (27.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.