🧪 Nutrition Facts
- Calories 220.0
- Total Fat 10.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 29.0 g
- Dietary Fiber 5.0 g
- Sugars 14.0 g
- Protein 11.0 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 59.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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 220.0 calories per serving (1 Serving (53.0g)), Fiber & Protein Granola is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 29.0g per serving (46.4% of calories), with a good 5.0g of dietary fiber. It contains 2.7mg of iron (15% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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 Rolled Oats, Soy Flakes, Honey, Expeller-Pressed Canola Oil, Sweetened Dried Cranberries (cranberries, Sugar, Sunflower Oil), Sunflower Seeds, Soy Grits, Soy Powder, Flax Seed Meal, Crisp Rice (rice, Sugar, Salt, Barley Malt), Natural Vanilla Flavor, Cinnamon.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Fiber & Protein Granola. 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 Fiber & Protein Granola — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Fiber & Protein Granola contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.0 kcal | 11% |
| Total Fat | 10.0 g | 13% |
| Saturated Fat | 1.0 g | 5% |
| Total Carbohydrate | 29.0 g | 11% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 14.0 g | 28% |
| Protein | 11.0 g | 22% |
| Calcium | 59.9 mg | 5% |
| Iron | 2.7 mg | 15% |
* 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
Fiber & Protein Granola accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 46.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.0 calories in Fiber & Protein Granola? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Cycling (Moderate Intensity) | 19.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Fiber & Protein Granola
Is Fiber & Protein Granola good for weight loss?
At 220 calories per serving with 11g of protein and 5g of fiber, this granola can support weight loss when portioned carefully. The protein and fiber combination helps promote satiety, so a measured serving may prevent overeating.
Is Fiber & Protein Granola good for muscle building?
With 11g of protein per serving, including soy-based sources, this granola provides a decent protein boost for muscle recovery. Pair it with Greek yogurt or milk to increase the total protein intake and maximize muscle-building benefits.
Is Fiber & Protein Granola good post-workout fuel?
This works as a post-workout snack with its 11g protein and 29g carbs to replenish energy and support recovery. For optimal results, pair it with a protein source like yogurt or milk to round out the amino acid profile.
How does the fiber in Fiber & Protein Granola support digestion?
The 5g of fiber from oats, flax seeds, and soy supports digestion by promoting healthy gut bacteria and regular bowel movements. This amount contributes meaningfully toward daily fiber intake, though spreading fiber intake throughout the day works better than getting it all at once.
What should I watch out for with Fiber & Protein Granola?
Sugar content is relatively high at 14g per serving, coming largely from added sugars in the cranberries and honey. Be mindful of portion sizes since granola is calorie-dense, and it's easy to exceed the 53g serving without realizing it.
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.
