1 cup (medium) of Protein granola (60 g) has 246 calories. That works out to 410 calories per 100 g. It contains 28.8 g of carbs, 13.2 g of protein, 7.2 g of fat and 4.2 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Protein granola?

Protein granola is a crunchy baked cereal, usually made with oats, other grains, nuts and seeds, with protein powder added in some recipes. Granola became popular in the United States, though ingredients and sweetness vary by brand. Its toasted clusters have a dry, craggy bite and a lightly sweet, nutty flavour.

Serve it with milk or spoon it over yoghurt for breakfast; it also works as a quick snack, perhaps with fresh fruit. It is more protein-forward than many standard granolas, with 22 g of protein per 100 g, and provides fibre too. For a lighter bowl, use a modest portion and pair it with plain yoghurt and fruit rather than adding extra sweeteners.

Protein granola Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

48g

· 17% DV

Protein

22g

· 44% DV

Fat

12g

· 15% DV

Fiber

· 25% DV

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

Calories come from: Carbs 49% · Protein 23% · Fat 28%

Protein granola Vitamins & Minerals

Vitamins

0.35mg · 29% DV

B12

0.6µg · 25% DV

0.22mg · 17% DV

Biotin

5µg · 17% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

230mg · 33% DV

Iron

4mg · 22% DV

Zinc

2mg · 18% DV

How Nutritious Is Protein granola?

Nutrient density

Medium

40/ 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

High

60/ 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.

Protein 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 Protein granola

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

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

Is Protein 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 Protein granola Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy yes

Sesame free

Which Diets Is Protein granola Good For?

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

Protein granola Fat Profile

SATURATED

2.1g

MONOUNSATURATED

4.5g

POLYUNSATURATED

3.2g

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Compare Protein granola

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Foods Similar to Protein granola

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

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350 kcal

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290 kcal

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Waffle

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Fried Sigara Börek

320 kcal

Frequently Asked Questions About Protein granola

What is protein granola made of?

Protein granola is usually made with oats, nuts or seeds, and a protein-rich ingredient such as protein powder. Many recipes bind the clusters with oil and a sweetener; ingredients and texture vary by brand.

Is protein granola ready to eat, or do you need to cook it?

Protein granola is ready to eat and does not need cooking. Add it to milk or yogurt, eat it by the handful, or sprinkle it over fruit just before serving to keep the clusters crunchy.

Can you make protein granola at home?

Yes, you can make protein granola at home by mixing oats, nuts, seeds, a binder, and protein powder, then baking until crisp. Adjust the liquid in your recipe because protein powder can make the mixture dry.

How do you keep protein granola crunchy in yogurt?

Add protein granola to yogurt right before eating. If it sits in yogurt, the clusters absorb moisture and soften; for a packed breakfast, keep the granola in a separate container and sprinkle it on at mealtime.

Can protein granola replace a protein shake?

Protein granola can be part of a protein-containing meal, but it is not a direct replacement for a shake in every situation. It is solid food with oats and other ingredients, so it also provides texture and requires chewing.

Does protein granola contain added sugar?

Some protein granola contains added sugar from ingredients such as honey, syrups, or sweetened dried fruit; other recipes rely less on sweeteners. Check the ingredient list to see what gives a particular product its sweetness.

Can you use protein granola as a topping or in baking?

Yes, protein granola works as a topping for yogurt, fruit, or smoothie bowls, and you can use it in some baked recipes. Add it near the end of baking when you want to preserve its crisp clusters.

Is protein granola good for weight loss?

Protein granola can make a meal more filling, but it does not cause weight loss on its own. Its clusters are easy to eat quickly, so serve it in a bowl rather than snacking straight from a large bag.

How should you store protein granola after opening?

Store protein granola in an airtight container in a cool, dry place. Exposure to air and humidity can make it stale or soften the clusters; follow the package directions and discard it if its smell or texture changes.

Is protein granola a good pre-workout or post-workout snack?

Protein granola can work either before or after exercise. Before a workout, eat it early enough to feel comfortable; afterward, pair it with yogurt or milk for an easy snack.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026