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Homemade granola Calories
Homemade blend of oats, nuts, and dried fruit
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Homemade granola (80 g) has 336 calories. That works out to 420 calories per 100 g. It contains 48 g of carbs, 8 g of protein, 12 g of fat and 5.6 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Homemade granola Nutrition Facts
Selected: 1 cup (medium) · 80 g
336
KCAL / 80G
Carbs
48g
· 17% DV
Protein
8g
· 16% DV
Fat
12g
· 15% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 10% · Fat 32%
Homemade granola nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 40 mg | 2% |
| Total carbohydrate | 48 g | 17% |
| Fiber | 5.6 g | 20% |
| Protein | 8 g | 16% |
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 Homemade granola?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 336 kcal |
| 2 tablespoon (mini) | 20 g | 84 kcal |
| 1 piece (mini) | 30 g | 126 kcal |
| ½ cup (small) | 40 g | 168 kcal |
| 1 pack (small) | 40 g | 168 kcal |
| 1 bottle (small) | 50 g | 210 kcal |
| 1 serving (medium) | 60 g | 252 kcal |
| 1 pack (medium) | 80 g | 336 kcal |
| 100 g | 100 g | 420 kcal |
| 1 serving (large) | 100 g | 420 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Homemade granola
How do you make homemade granola?
Homemade granola is made by mixing oats with nuts and a little oil or sweetener, then baking until toasted. Spread the mixture in a thin layer and stir as needed; add dried fruit after baking so it does not burn.
Why is homemade granola not crunchy?
Homemade granola may stay soft if it is underbaked, crowded on the tray, or stored before it has cooled completely. Spread it out in a single layer and let it cool undisturbed; it becomes crisp as it cools.
How do you get clusters in homemade granola?
To get clusters in homemade granola, press the mixture firmly onto the baking tray and avoid stirring it while it bakes. Let it cool completely before breaking it apart. A sticky binder, such as honey or syrup, can help the clusters hold together.
How should homemade granola be stored?
Store homemade granola only after it has cooled completely, in an airtight container in a cool, dry place. Keep fresh fruit and yogurt separate until serving, since moisture softens the granola and shortens its crisp texture.
Can you freeze homemade granola?
Yes, homemade granola can be frozen. Cool it completely, seal it in a freezer-safe airtight container, and thaw only the amount you need at room temperature. Make sure it stays dry after thawing to preserve its crunch.
What do you eat homemade granola with?
Homemade granola pairs well with yogurt, milk, or kefir, and can be topped with fresh fruit. Add it just before eating if you want it crunchy; soaking it longer makes it softer, like a cereal.
Is homemade granola healthier than store-bought granola?
Homemade granola gives you more control over its ingredients and is minimally processed when made from oats, nuts, and dried fruit. You can reduce added sweeteners, but homemade versions can still be rich in sugar or oil depending on the recipe.
Is homemade granola good for you?
Homemade granola can be a nutritious breakfast option because oats and nuts provide fiber and other nutrients. Recipes vary, so choose one with modest added sweetener and pair it with plain yogurt or fresh fruit for a more balanced meal.
Does homemade granola cause weight gain?
Homemade granola does not cause weight gain by itself, but it can be easy to eat more than intended because nuts, oil, and sweeteners make it energy-dense. Serve a measured amount and account for toppings such as yogurt or dried fruit.
What is the difference between homemade granola and muesli?
Homemade granola is usually baked, which makes the oats and nuts toasted and crisp; muesli is typically an uncooked mixture. Granola recipes often include oil or a sweetener, while muesli is commonly served with milk or yogurt to soften.
Homemade granola Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
Vitamin E
2mg · 13% DV
B5
0.56mg · 11% DV
B2
0.14mg · 11% DV
Minerals
Manganese
0.96mg · 42% DV
Copper
0.24mg · 27% DV
Phosphorus
120mg · 17% DV
Magnesium
56mg · 13% DV
Potassium ⭐
200mg · 6% DV
Sodium
40mg · 2% DV
Homemade granola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade granola
To burn the 336 calories in 1 cup (medium) (80 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 Homemade granola?
Homemade granola is a toasted mixture of oats, nuts and dried fruit, with the exact blend and sweetness varying from kitchen to kitchen. It is crisp, gently sweet and nutty. In many places it is served for breakfast with milk or yogurt, often topped with fresh fruit; it also works as a crunchy topping or a quick snack on its own.
Oats and dried fruit make it a carbohydrate-rich choice, while nuts contribute fats and some protein. A typical serving can be substantial, so you can keep the bowl lighter by measuring the granola and pairing it with plain yogurt and fresh fruit rather than adding extra sweeteners.
How Nutritious Is Homemade 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 Homemade granola Processed?
NOVA 2
Minimally 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 Homemade granola Contain Allergens?
Contains these allergens:
Which Diets Is Homemade 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
Homemade granola Fat Profile
SATURATED
1.76g
MONOUNSATURATED
4.08g
POLYUNSATURATED
5.04g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.