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Protein- and fiber-rich granola
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Protein Fellas Granola (45 g) has 202 calories. That works out to 448 calories per 100 g. It contains 21.6 g of carbs, 9 g of protein, 8.6 g of fat and 4.5 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 45 g
202
KCAL / 45G
Carbs
21.6g
· 8% DV
Protein
9g
· 18% DV
Fat
8.6g
· 11% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 18% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 4.5 g | 16% |
| Protein | 9 g | 18% |
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 serving (medium) | 45 g | 202 kcal |
| 2 tablespoon (small) | 20 g | 90 kcal |
| 3 tablespoon (medium) | 30 g | 134 kcal |
| 1 pack (small) | 40 g | 179 kcal |
| ½ cup (medium) | 50 g | 224 kcal |
| 0.75 cup (large) | 75 g | 336 kcal |
| 100 g | 100 g | 448 kcal |
| 1 cup (large) | 100 g | 448 kcal |
Calculated from 448 calories per 100 g.
Protein Fellas Granola is ready to eat straight from the pack; it does not need cooking. Spoon it over yogurt or fruit, add milk for a cereal-style breakfast, or have it on its own as a crunchy snack.
Yes, Protein Fellas Granola pairs well with yogurt. Add it just before eating to keep its crunchy texture, and combine it with fresh fruit if you want a more substantial breakfast or snack.
Yes, Protein Fellas Granola can be part of a nourishing breakfast because it provides protein and fibre. Pair it with yogurt or milk and fruit rather than relying on a large bowl of granola alone.
Yes, Protein Fellas Granola can be eaten with milk like a breakfast cereal. Pour the milk over just before serving if you prefer it crunchy; leaving it to soak will soften the clusters.
No, Protein Fellas Granola is ready to eat and does not need cooking. Use it as a topping for yogurt or fruit, or pour milk over it for a quick breakfast without heating it.
Keep Protein Fellas Granola tightly sealed in a cool, dry place after opening. Moisture makes granola lose its crunch, so close the pack firmly or transfer it to an airtight container and use a dry spoon.
Protein Fellas Granola does not cause weight loss on its own. Its protein and fibre can make a meal more satisfying, but granola is easy to serve generously, so use a measured amount alongside yogurt or fruit.
Yes, Protein Fellas Granola works well as a crunchy topping for yogurt, fruit bowls, or chilled desserts. Add it immediately before serving rather than mixing it in early, so it does not become soft.
Protein Fellas Granola is typically crunchier and more clustered than muesli, which is generally a loose mixture of grains and other dry ingredients. Both can be served with milk or yogurt, but granola is also commonly used as a topping.
Yes, older children can have Protein Fellas Granola as part of breakfast or a snack. Its crunchy clusters may be difficult for very young children to manage, so break them into smaller pieces and supervise them while eating.
Vitamins
Vitamin E
1.53mg · 10% DV
B1
0.1mg · 8% DV
Biotin
2.25µg · 8% DV
B3
0.95mg · 6% DV
Minerals
Manganese
1.08mg · 47% DV
Phosphorus
185mg · 26% DV
Copper
0.22mg · 24% DV
Magnesium
70mg · 17% DV
Potassium ⭐
216mg · 6% DV
Sodium
81mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 202 calories in 1 serving (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.
Protein Fellas Granola is a packaged granola with a protein- and fibre-forward profile. Granola is generally made by baking grains with a sweetener and other additions into crisp clusters; check the pack for this product’s specific ingredients.
Its crunchy texture and usually lightly sweet taste work well with milk or yoghurt for breakfast, topped with fruit, or eaten by the handful as a snack. In a 100 g portion, it provides 20 g of protein and 10 g of fibre, making it a more filling choice than many sweet breakfast cereals. For a simple, balanced bowl, measure out a portion and pair it with plain yoghurt and fresh fruit.
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.
High
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
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.13g
MONOUNSATURATED
3.2g
POLYUNSATURATED
2.79g
Omega 6:3 ratio 23.7:1
Above the ideal 4:1 (23.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.