Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥣
Wheat and rye granola Calories
Fiber-rich whole-grain breakfast cereal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wheat and rye granola (45 g) has 194 calories. That works out to 430 calories per 100 g. It contains 29.7 g of carbs, 4.6 g of protein, 6.7 g of fat and 4.1 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wheat and rye granola Nutrition Facts
Selected: 1 serving (medium) · 45 g
194
KCAL / 45G
Carbs
29.7g
· 11% DV
Protein
4.6g
· 9% DV
Fat
6.7g
· 9% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 9% · Fat 31%
Wheat and rye granola nutrition facts table · 1 serving (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 29.7 g | 11% |
| Fiber | 4.1 g | 15% |
| Protein | 4.6 g | 9% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Wheat and rye granola?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 45 g | 194 kcal |
| 2 tablespoon (small) | 20 g | 86 kcal |
| 3 tablespoon (medium) | 30 g | 129 kcal |
| 1 pack (small) | 40 g | 172 kcal |
| ½ cup (half) | 50 g | 215 kcal |
| 0.75 cup (large) | 65 g | 280 kcal |
| 1 pack (large) | 70 g | 301 kcal |
| 1 cup (jumbo) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Wheat and rye granola
How do you eat wheat and rye granola?
Wheat and rye granola is commonly eaten with milk, yogurt, or a plant-based drink. Add it just before serving if you want it crunchy, and pair it with fresh fruit for a simple breakfast.
Can you make wheat and rye granola at home?
Yes, you can make wheat and rye granola at home by mixing the grains with a little oil and a sweetener, then baking until toasted. Let it cool fully before storing so it can crisp up.
Is wheat and rye granola good for breakfast?
Yes, wheat and rye granola can make a convenient whole-grain breakfast, and its fiber can help make the meal more filling. Serve it with yogurt or milk and fruit rather than eating it straight from the bag.
Does wheat and rye granola go with yogurt?
Yes, wheat and rye granola pairs well with yogurt. Stir it in just before eating to keep the pieces crisp; leaving it in yogurt for a while makes it softer.
What is the difference between wheat and rye granola and oat granola?
Wheat and rye granola has the distinct grain flavor of wheat and rye, while oat granola is built around oats. The texture and sweetness of either kind depend on the other ingredients and how it is baked.
Does wheat and rye granola contain added sugar?
It may. Wheat and rye granola recipes often use sugar, honey, or another sweetener to help bind and brown the grains, but some versions are less sweet. Check the ingredient list for the specific product.
How should you store wheat and rye granola?
Store wheat and rye granola in a tightly sealed container in a cool, dry place. Keep moisture out to preserve its crunch, and close the package promptly after serving.
Can wheat and rye granola help with weight loss?
Wheat and rye granola can fit into a weight-loss eating plan, but large servings can add substantial energy because it is a compact cereal. Measure a portion and serve it with plain yogurt or fruit.
Can you eat wheat and rye granola with hot milk?
Yes, wheat and rye granola can be served with hot milk. The heat softens it quickly, so pour the milk over just before eating if you want to retain some crunch.
Is wheat and rye granola suitable for people with diabetes?
People with diabetes can include wheat and rye granola if its portion and carbohydrate content fit their meal plan. Sweetened versions may affect blood glucose differently, so a dietitian can help match it to individual needs.
Wheat and rye granola Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
B3
1.85mg · 12% DV
Biotin
3.24µg · 11% DV
B6
0.13mg · 8% DV
Minerals
Manganese
1.4mg · 61% DV
Selenium
13µg · 24% DV
Copper
0.19mg · 21% DV
Phosphorus
145mg · 21% DV
Potassium ⭐
140mg · 4% DV
Sodium
54mg · 2% DV
Wheat and rye granola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat and rye granola
To burn the 194 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.
What is Wheat and rye granola?
Wheat and rye granola is a crunchy breakfast cereal made by baking wheat and rye flakes or grain clusters, often with a little sweetener and oil. Granola became widely popular in the United States and is now made in many forms around the world.
Its crisp texture and gently sweet flavour work well with milk or yoghurt, topped with fresh fruit for breakfast or a quick snack. It can also add crunch to a smoothie bowl. As a whole-grain cereal, it is a source of fibre, with 9.1 g per 100 g. For a less sweet, balanced bowl, pair a modest portion with plain yoghurt and fruit rather than adding extra sweet toppings.
How Nutritious Is Wheat and rye granola?
Nutrient density
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.
Satiety score
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.
Is Wheat and rye 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 Wheat and rye granola Contain Allergens?
Contains these allergens:
Which Diets Is Wheat and rye 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
Wheat and rye granola Fat Profile
SATURATED
0.95g
MONOUNSATURATED
2.84g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 37.8:1
Above the ideal 4:1 (37.8:1).
Compare Wheat and rye granola
Foods Similar to Wheat and rye granola
Have another question about Wheat and rye granola?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.