Oats vs Granola: Nutrition Comparison
Oats and granola are both oat-based breakfast options but with very different nutritional profiles once processing is considered. Plain rolled oats are low in sugar, moderate in calories, and rich in soluble fibre — particularly beta-glucan, which supports heart health and satiety. Granola is typically much higher in sugar and calories due to added sweeteners and oils used in the baking process, and often contains dried fruits that add further sugar. If you enjoy granola, portion control matters significantly. For everyday breakfast eating, plain oats with your own additions give you complete control over the sugar and calorie content.
Nutrition Comparison
| Nutrient |
1 Serving (40.0g)
|
0.25 cup (40g)*
|
|---|---|---|
| Calories | 150 kcal | 164.4 kcal |
| Total Fat | 2.5 g | 5.1 g |
| Saturated Fat | 0.5 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 4.4 mg |
| Total Carbs | 27 g | 27.1 g |
| Dietary Fiber | 4 g | 4.3 g |
| Sugars | 1 g | 11.4 g |
| Protein | 5 g | 4.3 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.