🧪 Nutrition Facts
- Calories 220.0
- Total Fat 2.5 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 200.2 mg
- Potassium 134.8 mg
- Total Carbohydrate 44.0 g
- Dietary Fiber 3.0 g
- Sugars 14.0 g
- Protein 5.0 g
- Vitamin A 500.0 IU
- Vitamin B-12 6.0 µg
- Vitamin B-6 2.0 mg
- Vitamin C 0.0 mg
- Vitamin D 40.2 IU
- Vitamin E 0.0 mg
- Calcium 19.8 mg
- Copper 0.1 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 40.2 mg
- Manganese 0.0 mg
- Niacin 5.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 150.2 mg
- Riboflavin 0.4 mg
- Thiamin 0.6 mg
- Zinc 3.8 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 (55.0g)), Granola Cereal is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 44.0g per serving (80.5% of calories), with a good 3.0g of dietary fiber. It contains 1.8mg of iron (10% 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, Sugar, Rice, Whole Grain Wheat, Corn Syrup, Contains Less than 2% of: Almonds, Salt, Partially Hydrogenated Cottonseed And/or Soybean Oil, Modified Corn Starch, Molasses, Cinnamon, Nonfat Dry Milk, Barley Malt Extract, Polyglycerol Esters of Fatty Acids, Soy Lecithin. Vitamins and Minerals: Iron (ferric Orthophosphate), Vitamin E (acetate), Vitamin C (sodium Ascorbate), Vitamin a (palmitate), Niacin (niacinamide), Zinc (zinc Oxide), Folic Acid, Vitamin B6 (pyridoxine Hydrochloride), Vitamin B1 (thiamin Mononitrate), Vitamin B2 (riboflavin), Vitamin D (cholecalciferol), Vitamin B12 (cyanocobalamin).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin, Modified Corn Starch
Fortification / Enrichment Agents: Ferric Orthophosphate, Niacinamide, Niacin, Riboflavin, Pyridoxine Hydrochloride, Cyanocobalamin, Folic Acid, Cholecalciferol, Zinc Oxide, Sodium Ascorbate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Granola Cereal — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Granola Cereal 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 | 2.5 g | 3% |
| Sodium | 200.2 mg | 9% |
| Total Carbohydrate | 44.0 g | 16% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 14.0 g | 28% |
| Protein | 5.0 g | 10% |
| Vitamin A | 500.0 IU | 10% |
| Vitamin D | 40.2 IU | 5% |
| Thiamin (B-1) | 0.55 mg | 46% ✅ |
| Riboflavin (B-2) | 0.43 mg | 33% ✅ |
| Niacin (B-3) | 5.0 mg | 31% ✅ |
| Vitamin B-6 | 2.00 mg | 118% ⭐ |
| Vitamin B-12 | 6.00 µg | 250% ⭐ |
| Calcium | 19.8 mg | 2% |
| Iron | 1.8 mg | 10% |
| Potassium | 134.8 mg | 3% |
| Magnesium | 40.2 mg | 10% |
| Phosphorus | 150.2 mg | 12% |
| Zinc | 3.8 mg | 34% ✅ |
| Copper | 0.12 mg | 13% |
* 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
Granola Cereal 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 80.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.0 calories in Granola Cereal? 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 |
| Soccer | 23.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Granola Cereal
Is Granola Cereal good for weight loss?
At 220 calories per serving, this granola is calorie-dense for its portion size. The 3g of fiber and 5g of protein provide some satiety, but the 14g of sugar and high carb content (44g) mean it's not ideal as a primary weight loss food—you'd need to be mindful of portion sizes and pair it with protein-rich foods.
Is Granola Cereal good fuel for endurance activities?
The carbohydrate-to-protein ratio works reasonably well for endurance activities, with 44g of carbs providing quick energy. However, the relatively low fiber (3g) and minimal potassium (135mg) mean you'd want to combine this with other foods or drinks that offer better electrolyte replenishment for extended exercise.
Is Granola Cereal suitable for people with lactose intolerance?
This cereal contains nonfat dry milk as an ingredient, so it is not suitable for people with lactose intolerance.
Is Granola Cereal gluten-free?
No, this cereal is not gluten-free—it contains whole grain wheat as a primary ingredient.
What should I watch out for with Granola Cereal?
The sugar content at 14g per serving is substantial, and the ingredient list includes corn syrup and molasses as added sweeteners. Additionally, this cereal contains wheat and soy, which are common allergens, plus nonfat dry milk 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.
