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Fruit-based granola bowl with fiber and sustained energy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Fruit granola bowl (250 g) has 420 calories. That works out to 168 calories per 100 g. It contains 69.5 g of carbs, 11.5 g of protein, 12 g of fat and 9.8 g of fiber. Its 1.6 mg of Manganese covers 67% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 bottle (medium) · 250 g
420
KCAL / 250G
Carbs
69.5g
· 25% DV
Protein
11.5g
· 23% DV
Fat
12g
· 15% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 11% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 155 mg | 7% |
| Total carbohydrate | 69.5 g | 25% |
| Fiber | 9.8 g | 35% |
| Protein | 11.5 g | 23% |
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 bottle (medium) | 250 g | 420 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (mini) | 120 g | 202 kcal |
| 1 cup (small) | 180 g | 302 kcal |
| 1 serving (small) | 200 g | 336 kcal |
| 2 piece (double) | 240 g | 403 kcal |
| 1 cup (medium) | 250 g | 420 kcal |
| 1 serving (large) | 300 g | 504 kcal |
| 1 cup (large) | 320 g | 538 kcal |
Calculated from 168 calories per 100 g.
A fruit granola bowl is made by topping yogurt or milk with granola and cut fruit. Add the granola just before eating to keep it crisp, and use plain yogurt if you want a less sweet base.
Banana, berries, apple, peaches, and mango all work well in a fruit granola bowl. Choose ripe fruit for sweetness and variety in texture; very juicy fruit can make the granola soggy if the bowl sits for too long.
A fruit granola bowl works with either yogurt or milk. Yogurt makes a thicker, more filling bowl, while milk gives it a looser cereal-like texture. Add the liquid shortly before serving so the granola does not soften too early.
Yes, you can prepare the fruit and yogurt for a fruit granola bowl the night before and refrigerate it in a covered container. Pack the granola separately and stir it in just before eating to preserve its crunch.
Keep the granola separate from the fruit and yogurt until serving. In a fruit granola bowl, moisture from both the dairy and juicy fruit softens the clusters, so adding granola at the last moment makes the biggest difference.
Yes, frozen fruit can go in a fruit granola bowl. Thaw it first and drain excess liquid if you want a thicker bowl; otherwise, the melting fruit can water down the yogurt and soften the granola.
A fruit granola bowl can be a balanced breakfast when it combines fruit, granola, and a protein-rich base such as plain yogurt. Some granolas contain added sugar, so choose one that suits your preferences and keep sweet toppings modest.
Yes, you can make a fruit granola bowl without yogurt by using milk or a plant-based alternative, or by serving the fruit and granola on their own. Add the liquid just before eating to prevent the granola from becoming soggy.
A fruit granola bowl can also include seeds, a spoonful of nut butter, or a sprinkle of cinnamon. Add these to complement the fruit rather than piling on several sweet toppings, which can make the bowl overly sweet.
A prepared fruit granola bowl is best eaten soon after assembly because the granola loses its crunch as it absorbs moisture. If you need to prepare it ahead, refrigerate the fruit and yogurt separately from the granola and combine them at serving time.
Vitamins
Vitamin C
23.75mg · 26% DV
B1
0.3mg · 25% DV
Biotin
7.5µg · 25% DV
B6
0.35mg · 21% DV
Minerals
Manganese
1.55mg · 67% DV
Phosphorus
320mg · 46% DV
Copper
0.35mg · 39% DV
Selenium
13µg · 24% DV
Potassium ⭐
525mg · 15% DV
Sodium
155mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 420 calories in 1 bottle (medium) (250 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.
A fruit granola bowl brings together crunchy granola—usually baked oats with additions such as seeds or nuts—and fresh or dried fruit. It is commonly served with yoghurt or milk, making it an easy breakfast or snack rather than a single fixed recipe.
The contrast between crisp clusters and juicy, soft fruit makes each spoonful pleasantly varied. In many places, it is eaten at breakfast, while at home or on the go; you can choose fruit that is in season and add yoghurt for a creamier bowl. It offers some fibre, with 3.9 g per 100 g. For a lighter serving, use plain yoghurt and keep the granola portion modest, especially if the fruit or granola is already sweet.
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
2.25g
MONOUNSATURATED
3.75g
POLYUNSATURATED
3.25g
Omega 6:3 ratio 18.7:1
Above the ideal 4:1 (18.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.