1 cup (medium) of Oat, puffed rice and buckwheat granola (45 g) has 189 calories. That works out to 420 calories per 100 g. It contains 31.3 g of carbs, 4.6 g of protein, 5.4 g of fat and 3.8 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Oat, puffed rice and buckwheat granola Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

69.5g

· 25% DV

Protein

10.2g

· 20% DV

Fat

12.1g

· 16% DV

Fiber

8.4g

· 30% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 65% · Protein 10% · Fat 25%

Oat, puffed rice and buckwheat granola Vitamins & Minerals

Vitamins

Biotin

8.5µg · 28% DV

0.32mg · 27% DV

0.72mg · 14% DV

2.1mg · 13% DV

Minerals

Manganese

3mg · 130% DV

Phosphorus

335mg · 48% DV

Selenium

19µg · 35% DV

Magnesium

138mg · 33% DV

How Nutritious Is Oat, puffed rice and buckwheat granola?

Nutrient density

Medium

54/ 100

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

45/ 100

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.

Oat, puffed rice and buckwheat granola Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oat, puffed rice and buckwheat granola

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oat, puffed rice and buckwheat granola 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 Oat, puffed rice and buckwheat granola Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oat, puffed rice and buckwheat granola 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

Oat, puffed rice and buckwheat granola Fat Profile

SATURATED

1.7g

MONOUNSATURATED

4.2g

POLYUNSATURATED

3.6g

⚖️

Omega 6:3 ratio 42.5:1

Above the ideal 4:1 (42.5:1).

Compare Oat, puffed rice and buckwheat granola

🥣vs🍚

Oat, puffed rice and buckwheat granola vs Bulgur Pilaf300 kcal more per 100 g

→🥣vs🍝

Oat, puffed rice and buckwheat granola vs Whole wheat pasta296 kcal more per 100 g

→🥣vs🥖

Oat, puffed rice and buckwheat granola vs Breadstick10 kcal more per 100 g

→🥣vs🥯

Oat, puffed rice and buckwheat granola vs Simit80 kcal more per 100 g

→

Foods Similar to Oat, puffed rice and buckwheat granola

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026