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Granola with protein milk Calories
Granola served with high-protein milk, a nutritious and filling breakfast option.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Granola with protein milk (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 26.4 g of carbs, 12 g of protein, 6 g of fat and 4.2 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Granola with protein milk Nutrition Facts
Selected: 1 cup (medium) · 120 g
204
KCAL / 120G
Carbs
26.4g
· 10% DV
Protein
12g
· 24% DV
Fat
6g
· 8% 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 51% · Protein 23% · Fat 26%
Granola with protein milk nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 4.2 g | 15% |
| Protein | 12 g | 24% |
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 Granola with protein milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 204 kcal |
| 1 cup (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 cup (large) | 180 g | 306 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 1 bottle (whole) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Granola with protein milk
What is granola with protein milk?
Granola with protein milk is granola served with milk that has extra protein, making a convenient breakfast or snack. The granola provides texture, while the milk softens it and adds a creamy element.
How do you make granola with protein milk?
To make granola with protein milk, pour the milk over granola in a bowl and add any fruit or nuts you like. Add the milk just before eating if you want the granola to stay crunchy.
Does granola with protein milk make a good post-workout breakfast?
Yes, granola with protein milk can work as a post-workout breakfast because it combines protein from the milk with carbohydrates from the granola. Add fruit if you want a more substantial meal.
Can you use protein powder to make granola with protein milk?
Yes, you can make a milk-based drink with protein powder and serve it with granola. Mix the powder smoothly into the milk first; sprinkling it directly over granola can leave dry clumps.
Can you prepare granola with protein milk overnight?
Yes, you can prepare granola with protein milk overnight, but the granola will absorb liquid and become soft. For a crunchy texture, refrigerate the milk separately and combine them right before eating.
Why does granola with protein milk get soggy?
Granola with protein milk gets soggy because the oats and other ingredients absorb liquid over time. Pour the milk over the granola just before serving, or keep the two separate until you are ready to eat.
Can you heat granola with protein milk?
Yes, you can serve granola with warm protein milk. Heat the milk separately and pour it over the granola; heating them together for a long time will soften the granola and reduce its crunch.
Can granola with protein milk help you lose weight?
Granola with protein milk does not cause weight loss by itself. Protein and fiber may help make the meal satisfying, but granola portions and added sugar can change how filling it is.
Is granola with protein milk a good breakfast for people who do not like plain milk?
Yes, granola with protein milk can make milk easier to enjoy because the granola adds sweetness and crunch. Choose a flavored milk or granola only if its taste and ingredients suit your preferences.
How long can you keep leftover granola with protein milk?
Refrigerate leftover granola with protein milk promptly and eat it within a day for the best texture. It will soften as it sits, so storing the granola and milk separately is better when possible.
Granola with protein milk Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.3mg · 23% DV
B1
0.18mg · 15% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
0.54mg · 23% DV
Calcium
216mg · 22% DV
Phosphorus
132mg · 19% DV
Copper
0.16mg · 18% DV
Potassium ⭐
252mg · 7% DV
Sodium
108mg · 5% DV
Granola with protein milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Granola with protein milk
To burn the 204 calories in 1 cup (medium) (120 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 Granola with protein milk?
Granola with protein milk pairs a crunchy cereal mix—often based on oats, with nuts, seeds or dried fruit depending on the variety—with milk that provides extra protein. It is a convenient breakfast or snack, served cold straight from the bowl; the milk softens the granola while some pieces stay crisp.
It fits busy mornings in many places, and can be topped with fresh fruit or enjoyed alongside coffee or tea. The combination provides carbohydrates, fibre and protein; per 100 g, it has 10 g of protein. For a lighter bowl, keep an eye on the portion and add fruit rather than a sweet topping.
How Nutritious Is Granola with protein milk?
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 Granola with protein milk Processed?
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.
Does Granola with protein milk Contain Allergens?
Contains these allergens:
Which Diets Is Granola with protein milk 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
Granola with protein milk Fat Profile
SATURATED
2.04g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.