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A crunchy granola with oats, peanuts, and puffed quinoa, providing energy, fiber, and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Peanut and puffed quinoa granola (45 g) has 181 calories. That works out to 402 calories per 100 g. It contains 25.5 g of carbs, 6.8 g of protein, 5.2 g of fat and 2.6 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 45 g
181
KCAL / 45G
Carbs
25.5g
· 9% DV
Protein
6.8g
· 14% DV
Fat
5.2g
· 7% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 15% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 181 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 2.6 g | 9% |
| Protein | 6.8 g | 14% |
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 | 181 kcal |
| 1 tablespoon (small) | 8 g | 32 kcal |
| 2 tablespoon (medium) | 16 g | 64 kcal |
| 1 ounce (medium) | 28.4 g | 114 kcal |
| 1 cup (small) | 30 g | 121 kcal |
| 1 serving (small) | 30 g | 121 kcal |
| 1 serving (medium) | 50 g | 201 kcal |
| 1 cup (large) | 60 g | 241 kcal |
| 1 serving (large) | 75 g | 302 kcal |
| 100 g | 100 g | 402 kcal |
Calculated from 402 calories per 100 g.
Eat peanut and puffed quinoa granola with yogurt, milk, or a plant-based drink, or sprinkle it over fruit. Add it just before serving if you want it to stay crunchy, since it softens after sitting in liquid.
Yes, you can make peanut and puffed quinoa granola at home by combining oats, peanuts, and puffed quinoa with your preferred oil and sweetener, then baking until crisp. Stir in the puffed quinoa near the end so it does not overtoast.
Peanut and puffed quinoa granola can fit into a weight-loss eating plan, but its crunchy texture makes portions easy to underestimate. Pair a measured serving with plain yogurt or fruit rather than eating straight from the bag.
No, peanut and puffed quinoa granola is ready to eat and does not need cooking. You can eat it dry as a crunchy snack or add it to yogurt, milk, or a smoothie bowl.
Keep peanut and puffed quinoa granola crunchy by sealing it in an airtight container and storing it somewhere cool and dry. Add it to yogurt or milk only when you are ready to eat, because moisture quickly softens the clusters.
Puffed quinoa is quinoa heated until it expands into light, crisp pieces. In peanut and puffed quinoa granola, it adds a different crunch from the oats and peanuts; it is not the same as a cooked quinoa grain.
Yes, peanut and puffed quinoa granola can be eaten like breakfast cereal with milk or a milk alternative. It softens faster than many plain cereal flakes, so pour on the liquid shortly before eating.
Peanut and puffed quinoa granola stays at its best when kept sealed in a dry, airtight container. Use the package’s storage guidance and date, and discard it if it develops an unusual smell, taste, or appearance.
Yes, peanut and puffed quinoa granola works as a topping for yogurt, oatmeal, smoothie bowls, or baked fruit. Sprinkle it on after cooking or just before serving so the oats and puffed quinoa retain their crunch.
Peanut and puffed quinoa granola can be part of a balanced breakfast, especially when paired with fruit and yogurt or another protein-rich food. Check the ingredients for added sweeteners if you want to choose a less-sweet option.
Vitamins
Biotin
4.5µg · 15% DV
B3
2.34mg · 15% DV
B1
0.16mg · 13% DV
Vitamin E
1.58mg · 11% DV
Minerals
Manganese
0.95mg · 41% DV
Copper
0.2mg · 22% DV
Phosphorus
149mg · 21% DV
Magnesium
56mg · 13% DV
Potassium ⭐
194mg · 6% DV
Sodium
81mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 181 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.
Peanut and puffed quinoa granola brings together oats, peanuts and crisp, airy quinoa in a crunchy mix. It works as a breakfast cereal or a convenient snack, with the roasted, nutty taste of peanuts balanced by quinoa’s lighter crunch.
Serve it with milk or yoghurt and fresh fruit for breakfast, or sprinkle a little over a smoothie bowl. It is a source of fibre and plant protein, with 15.1 g of protein per 100 g. For a lighter bowl, keep the portion modest and add fruit rather than making granola the whole meal.
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
✓ 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
1.58g
MONOUNSATURATED
4.41g
POLYUNSATURATED
2.48g
Omega 6:3 ratio 33.4:1
Above the ideal 4:1 (33.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.