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Granio Calories
Grain-based blend, source of fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Granio (60 g) has 222 calories. That works out to 370 calories per 100 g. It contains 44.4 g of carbs, 6.6 g of protein, 2.5 g of fat and 5.1 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Granio Nutrition Facts
Selected: 1 cup (medium) · 60 g
222
KCAL / 60G
Carbs
44.4g
· 16% DV
Protein
6.6g
· 13% DV
Fat
2.5g
· 3% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Granio nutrition facts table · 1 cup (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 44.4 g | 16% |
| Fiber | 5.1 g | 18% |
| Protein | 6.6 g | 13% |
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 Granio?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 222 kcal |
| ½ cup (small) | 30 g | 111 kcal |
| 1 pack (mini) | 40 g | 148 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| 1.5 cup (large) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
| 2 serving (large) | 100 g | 370 kcal |
| 2 cup (extra large) | 120 g | 444 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Granio
What is Granio?
Granio is a grain-based blend that provides fiber and vitamins. The name alone does not identify its exact grains, so the ingredient list is the way to find out which grains are in your particular product.
How do you cook Granio?
Cook Granio according to the package directions. Grain blends can differ in grain size and preparation, so using a generic cooking time or water ratio may leave some grains too firm or make others mushy.
Can Granio replace rice in a meal?
Yes, Granio can take rice’s place as a grain side, though its texture and cooking time will differ. Cook it separately according to its instructions, then serve it with the same vegetables, sauces, or proteins you would pair with rice.
Can you eat Granio raw?
No, treat Granio as a blend that needs cooking unless its package explicitly says it is ready to eat. Cooking softens the grains and makes the product suitable for dishes such as bowls, soups, and pilaf-style meals.
Is Granio made from whole grains?
The term “grain-based blend” does not establish that every grain in Granio is whole. Look at the ingredient names and descriptions on the package; the product’s minimally processed status alone does not answer whether its grains are whole.
Can you add Granio to a salad?
Yes, cooked and cooled Granio works in grain salads. Let it cool before mixing it with vegetables and dressing, so it does not wilt delicate ingredients; cook it according to the package directions first.
Can Granio be used for overnight oats?
Not as a direct substitute for rolled oats: Granio is a grain blend, and it may not soften safely or pleasantly just by soaking overnight. Cook it first unless the package specifically gives a no-cook preparation method.
Can you freeze cooked Granio?
Yes, cooked Granio can be frozen in airtight, meal-sized portions. Cool it promptly, freeze it, and thaw it in the refrigerator or reheat it thoroughly; the grains may be softer after thawing.
How should you store unopened Granio?
Keep unopened Granio in a cool, dry cupboard, away from moisture and strong odors. Once opened, transfer it to an airtight container or reseal the package well to help preserve its quality.
Can Granio cause bloating?
It can cause gas or bloating in some people, particularly if they are not used to fiber-rich foods. Try a smaller serving at first and drink fluids; persistent or severe symptoms warrant individualized advice.
Granio Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
B3
2.1mg · 13% DV
B5
0.54mg · 11% DV
Biotin
3µg · 10% DV
Minerals
Manganese
1.62mg · 70% DV
Phosphorus
174mg · 25% DV
Copper
0.19mg · 21% DV
Magnesium
55mg · 13% DV
Potassium ⭐
204mg · 6% DV
Sodium
3.6mg · 0% DV
Granio Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Granio
To burn the 222 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.
What is Granio?
Granio is a grain-based blend, used as a side or added to other dishes. The exact grains are not specified, so its flavour and cooking time can vary with the blend; follow the preparation guidance on the pack rather than assuming it cooks like a single grain.
Once cooked, it is generally satisfying with a pleasantly chewy texture. Serve it alongside a main, or stir it into soups and salads; it can also work at breakfast with yoghurt and fruit. Granio provides 8.5 g of fibre per 100 g. Pair it with vegetables and beans for a filling plant-based meal, or keep the dish lighter by using modest amounts of oil and rich toppings.
How Nutritious Is Granio?
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 Granio 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 Granio Contain Allergens?
Contains these allergens:
Which Diets Is Granio Good For?
Vegan
✓ 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
Granio Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.66g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.