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Fiber-containing granola with oats, almonds and peanuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Eti Lifalif Almond Peanut Granola (45 g) has 203 calories. That works out to 451 calories per 100 g. It contains 26 g of carbs, 4.6 g of protein, 8.7 g of fat and 3.9 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 45 g
203
KCAL / 45G
Carbs
26g
· 9% DV
Protein
4.6g
· 9% DV
Fat
8.7g
· 11% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 9% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 3.9 g | 14% |
| Protein | 4.6 g | 9% |
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) | 45 g | 203 kcal |
| 1 tablespoon (thin) | 10 g | 45 kcal |
| 2 tablespoon (medium) | 20 g | 90 kcal |
| ½ cup (small) | 30 g | 135 kcal |
| 1 serving (medium) | 45 g | 203 kcal |
| 1 cup (large) | 60 g | 271 kcal |
| 1 serving (large) | 75 g | 338 kcal |
| 100 g | 100 g | 451 kcal |
Calculated from 451 calories per 100 g.
You can eat Eti Lifalif Almond Peanut Granola straight from the pack or serve it with milk or yogurt. Add fruit for a quick breakfast bowl, and sprinkle the granola on just before eating if you want it to stay crunchy.
Yes, Eti Lifalif Almond Peanut Granola is ready to eat and does not need cooking. It softens when left in milk or yogurt, so add it at the end if you prefer a crunchy texture.
Either works with Eti Lifalif Almond Peanut Granola. Milk makes a looser bowl, while yogurt gives it a thicker texture; add the granola just before serving to keep its crunch.
The named ingredients in Eti Lifalif Almond Peanut Granola are oats, almonds, and peanuts. Those are not necessarily the full ingredient list, so use the package’s ingredients panel for the complete recipe.
Yes, you can use Eti Lifalif Almond Peanut Granola with overnight oats. Stir the oats and milk or yogurt together first, then add the granola shortly before eating so its almond-and-peanut crunch does not soften overnight.
Eti Lifalif Almond Peanut Granola can be part of a balanced breakfast: it combines oats with almonds and peanuts and provides fiber. Pair it with yogurt or milk and fruit, rather than treating the granola alone as a complete meal.
Eti Lifalif Almond Peanut Granola does not cause weight loss by itself. Because it is a compact granola with nuts, measure a serving instead of pouring freely, and pair it with yogurt or fruit to make a more substantial breakfast.
Keep Eti Lifalif Almond Peanut Granola sealed in an airtight container in a cool, dry place after opening. Moisture can make it lose its crunch; follow the package’s storage directions and use-by date.
Yes, Eti Lifalif Almond Peanut Granola can add texture to cookies, muffins, or baked fruit. Baking may soften or brown the pieces, so for a crunchy topping, scatter it over the finished dish instead.
Eti Lifalif Almond Peanut Granola is a packaged, processed, ready-to-eat granola featuring oats, almonds, and peanuts. Muesli is generally an uncooked mixture of grains, nuts, and fruit; recipes vary, so check the ingredients when comparing products.
Vitamins
Biotin
5.4µg · 18% DV
B1
0.19mg · 16% DV
Vitamin E
2.07mg · 14% DV
B5
0.35mg · 7% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.22mg · 24% DV
Phosphorus
156mg · 22% DV
Magnesium
72mg · 17% DV
Potassium ⭐
173mg · 5% DV
Sodium
31mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 203 calories in 1 cup (medium) (45 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.
Eti Lifalif Almond Peanut Granola is a packaged oat-based granola with almonds and peanuts. Its crisp clusters and nutty flavour make it an easy option for breakfast or a snack, whether you eat it by itself or add it to a bowl.
Across its home market and elsewhere, granola is commonly served with milk or yoghurt, often with fresh fruit; it also works as a crunchy topping for porridge. Oats and nuts give this blend fibre, alongside a notable amount of energy and fat. It provides 8.6 g of fibre per 100 g. For a lighter bowl, measure out a portion and pair it with plain yoghurt and 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
1.22g
MONOUNSATURATED
4.14g
POLYUNSATURATED
2.48g
Omega 6:3 ratio 60.3:1
Above the ideal 4:1 (60.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.