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Crunchy oat, date, and nut snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 4.2 g | 15% |
| Protein | 4.2 g | 8% |
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 | 252 kcal |
| 2 tablespoon (small) | 15 g | 63 kcal |
| ½ cup (small) | 30 g | 126 kcal |
| 1 piece (medium) | 40 g | 168 kcal |
| 1 serving (medium) | 50 g | 210 kcal |
| 1.5 cup (large) | 90 g | 378 kcal |
| 100 g | 100 g | 420 kcal |
| 1 pack (large) | 100 g | 420 kcal |
Calculated from 420 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 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.
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.
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
1.26g
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.