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🥣

⚡High Potassium
💪High Protein
🌿High Fiber

Peanut and puffed quinoa granola Calories

A crunchy granola with oats, peanuts, and puffed quinoa, providing energy, fiber, and plant protein.

CALORIES · 100 G

402kcal

GI

55medium

POTASSIUM · 100 G

430mg

FIBER · 100 G

5.81g

Quick answer

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.

Peanut and puffed quinoa granola Nutrition Facts

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%

Peanut and puffed quinoa granola nutrition facts table · 1 cup (medium) (45 g)

NutrientAmount% DV
Calories181 kcal
Total fat5.2 g7%
Saturated fat1.58 g8%
Trans fat0 g
Sodium81 mg4%
Total carbohydrate25.5 g9%
Fiber2.6 g9%
Protein6.8 g14%

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 Peanut and puffed quinoa granola?

ServingAmountCalories
1 cup (medium)45 g181 kcal
1 tablespoon (small)8 g32 kcal
2 tablespoon (medium)16 g64 kcal
1 ounce (medium)28.4 g114 kcal
1 cup (small)30 g121 kcal
1 serving (small)30 g121 kcal
1 serving (medium)50 g201 kcal
1 cup (large)60 g241 kcal
1 serving (large)75 g302 kcal
100 g100 g402 kcal

Calculated from 402 calories per 100 g.

Frequently Asked Questions About Peanut and puffed quinoa granola

How do you eat peanut and puffed quinoa granola?

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.

Can you make peanut and puffed quinoa granola at home?

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.

Is peanut and puffed quinoa granola good for weight loss?

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.

Does peanut and puffed quinoa granola need to be cooked before eating?

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.

How do you keep peanut and puffed quinoa granola crunchy?

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.

What is puffed quinoa in peanut and puffed quinoa granola?

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.

Can peanut and puffed quinoa granola be used as a cereal?

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.

How long does peanut and puffed quinoa granola last after opening?

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.

Can you use peanut and puffed quinoa granola as a topping?

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.

Is peanut and puffed quinoa granola a healthy breakfast?

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.

Peanut and puffed quinoa granola Vitamins & Minerals

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

Peanut and puffed quinoa granola Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

10.8
Medium

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

How to Burn Off Peanut and puffed quinoa granola

To burn the 181 calories in 1 cup (medium) (45 g):

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

25min

Cycling

🏊

21min

Swimming

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

What is Peanut and puffed quinoa granola?

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.

How Nutritious Is Peanut and puffed quinoa granola?

Nutrient density

Medium

58/ 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

52/ 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.

Is Peanut and puffed quinoa 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 Peanut and puffed quinoa granola Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts yes
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Peanut and puffed quinoa 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

Peanut and puffed quinoa granola Fat Profile

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.