🧪 Nutrition Facts
- Calories 230.0
- Total Fat 7.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 39.8 mg
- Potassium 230.0 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)), Whole Grain Granola, Fruit & Nut 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 Whole Grain Granola, Fruit & Nut. 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 Whole Grain Granola, Fruit & Nut — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Whole Grain Granola, Fruit & Nut 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 | 230.0 mg | 5% |
* 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
Whole Grain Granola, Fruit & Nut 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 Whole Grain Granola, Fruit & Nut? 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: 20 minutes per mile | 48.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Whole Grain Granola, Fruit & Nut
Is Whole Grain Granola, Fruit & Nut good for weight loss?
This granola is calorie-dense at 230 calories per modest 53g serving, so portions add up quickly if you're not careful. The 16g of sugar per serving is notable and can spike cravings, making it easy to overeat—consider pairing it with plain yogurt or limiting to a smaller handful to keep calories in check.
Is Whole Grain Granola, Fruit & Nut good fuel for endurance activities?
The whole grain base provides decent carbohydrates for energy, and the nuts add some fat for sustained fuel. However, at 4g of protein per serving, it's relatively low in protein for a pre- or post-workout snack—you'd likely want to pair it with Greek yogurt, milk, or nuts to round out your refueling.
How might Whole Grain Granola, Fruit & Nut affect blood sugar?
The high sugar content (16g) combined with moderate fiber (3g) means this granola will likely cause a noticeable blood sugar spike. If you have blood sugar concerns, try mixing it with plain oats or unsweetened cereal to dilute the sugar impact.
Is Whole Grain Granola, Fruit & Nut suitable for people with lactose intolerance?
This granola contains whey, which is a lactose-containing dairy product, so it's not suitable for people with lactose intolerance.
What should I watch out for with Whole Grain Granola, Fruit & Nut?
With 16g of sugar in a single serving, this granola skews toward the sweeter side and may not be ideal if you're watching added sugars. It also contains whey (a milk product), so it's not suitable for those avoiding dairy.
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.
