🧪 Nutrition Facts
- Calories 230.0
- Total Fat 7.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 39.8 mg
- Potassium 209.9 mg
- Total Carbohydrate 38.0 g
- Dietary Fiber 3.0 g
- Sugars 16.0 g
- Protein 4.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 230.0 calories per serving (1 Serving (53.0g)), Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 38.0g per serving (65.8% of calories), with a good 3.0g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Whole Grain Rolled Oats, Whole Grain Rolled Wheat, Sugar, Raisins (raisins, Glycerin, Sunflower Oil), Whole Oat Flour, Coconut, Crisp Rice (rice Flour, Sugar, Whey [milk], Salt, Barley Malt, Wheat Flour, Dextrose), Canola Oil, Dates, Molasses, Almonds, Whey, Honey, Baking Soda, Corn Starch.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230.0 kcal | 11.5% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 2.5 g | 13% |
| Sodium | 39.8 mg | 2% |
| Total Carbohydrate | 38.0 g | 14% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 16.0 g | 32% |
| Protein | 4.0 g | 8% |
| Calcium | 20.1 mg | 2% |
| Iron | 1.1 mg | 6% |
| Potassium | 209.9 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds accounts for 11.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 65.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 230.0 calories in Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 17.4 min |
| Walking: 17 minutes per mile | 39.7 min |
| Cycling (Low Intensity) | 25.2 min |
| HIIT | 21.3 min |
| Walking: 16 minutes per mile | 36.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds
Is Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds good for weight loss?
This granola is calorie-dense at 230 calories per serving, which can add up quickly if portions aren't carefully controlled. While the 4g of protein and 3g of fiber provide some satiety, the 16g of sugar per serving may trigger cravings and make it harder to stick to a calorie deficit. It's best reserved as an occasional treat rather than a daily staple if weight loss is your goal.
Is Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds good fuel for endurance activities?
The carbohydrate content (38g) makes this a reasonable quick-energy option before or after moderate activity. However, the high sugar-to-fiber ratio means the energy boost will likely be fast but short-lived, so it works better as a post-workout recovery snack than as sustained fuel during longer endurance efforts.
How might Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds affect blood sugar?
With 16g of sugar and only 3g of fiber, this granola will cause a fairly rapid blood sugar spike. The whole grains provide some buffer, but the refined sugar content means this isn't the best choice if you're managing blood sugar levels or prediabetes.
Is Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds suitable for people with lactose intolerance?
This granola is not suitable for strict dairy avoidance, as it contains both whey and milk ingredients in the crisp rice component and as added whey.
What should I watch out for with Fruit & Nut Whole Grain Granola with Raisins, Dates & Almonds?
The sugar content is substantial at 16g per 53g serving—that's about a third of the daily recommended limit for added sugars. Watch your portion size and be mindful if you're adding this to yogurt or milk, as that will further increase both calories and sugar. The granola also contains whey and milk ingredients, so it's not suitable if you have dairy allergies.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
