1 serving (medium) of Protein oat granola (45 g) has 194 calories. That works out to 430 calories per 100 g. It contains 22.1 g of carbs, 9.9 g of protein, 7.2 g of fat and 4.1 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Protein oat granola Nutrition Facts

Selected: 100 g

430

KCAL / 100G

Carbs

49g

· 18% DV

Protein

22g

· 44% DV

Fat

16g

· 21% DV

Fiber

· 32% DV

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

Calories come from: Carbs 46% · Protein 21% · Fat 33%

Protein oat granola Vitamins & Minerals

Vitamins

0.32mg · 27% DV

Biotin

7µg · 23% DV

0.22mg · 17% DV

Vitamin E

2.4mg · 16% DV

Minerals

Manganese

3mg · 130% DV

Phosphorus

390mg · 56% DV

Magnesium

145mg · 35% DV

Selenium

19µg · 35% DV

How Nutritious Is Protein oat granola?

Nutrient density

Medium

56/ 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 oat granola Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Protein oat granola

To burn the 430 calories in 100 g:

🚶

106min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

Swimming

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

Is Protein oat 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 oat granola Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Protein oat 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 oat granola Fat Profile

SATURATED

2.5g

MONOUNSATURATED

6.1g

POLYUNSATURATED

5.1g

⚖️

Omega 6:3 ratio 40:1

Above the ideal 4:1 (40:1).

Compare Protein oat granola

🥣vs🧴

Protein oat granola vs Hawthorn Vinegar412 kcal more per 100 g

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Protein oat granola vs Tantuni220 kcal more per 100 g

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Protein oat granola vs Chicken Wrap235 kcal more per 100 g

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Protein oat granola vs Protein Bar80 kcal more per 100 g

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Foods Similar to Protein oat granola

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026