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 | Oats | Granola |
|---|---|---|
| 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 have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Oats or Granola?
Oats has 150 calories and Granola has 164.4 calories per comparable serving. Granola is the more calorie-dense of the two.
Which has more protein, Oats or Granola?
Oats provides 5g of protein versus 4.3g in Granola. Oats is the higher-protein choice.
Which has less fat, Oats or Granola?
Oats contains 2.5g of fat compared with 5.1g in Granola. Oats is the leaner option.
Which has less saturated fat, Oats or Granola?
Oats has 0.5g of saturated fat and Granola has 0g. Granola is lower in saturated fat.
Which has more sodium, Oats or Granola?
Oats contains 0mg of sodium versus 4.4mg in Granola. Granola is higher in sodium.
Which has more fiber, Oats or Granola?
Oats has 4g of fiber and Granola has 4.3g. Granola provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Oats → Calories in Granola →