Granola Macros: Complete Nutrition Facts & Calories

Granola has a health halo problem. It’s marketed as healthy—oats, nuts, dried fruit—but it’s one of the most calorie-dense breakfast foods you can eat. A typical 1/3 cup serving packs 200 calories, and most people pour 2-3 times that amount without realizing it.

Understanding granola macros is crucial because this “healthy” food can silently sabotage your calorie goals. This guide helps you track granola accurately and enjoy it without overdoing it.

Granola Macros: Quick Reference

Here’s the typical granola nutrition breakdown:

Serving	Calories	Protein	Carbs	Fat	Fiber
1/3 cup (40g)	196	4g	29g	8g	3g
1/2 cup (60g)	294	6g	44g	12g	4.5g
1 cup (120g)	588	12g	88g	24g	9g
2 tbsp (15g)	74	1.5g	11g	3g	1g

The reality check: That bowl of granola you poured? It’s probably 1 cup (588 calories), not 1/3 cup (196 calories).

Popular Granola Brands Compared

Brand (per serving)	Serving	Calories	Carbs	Fat	Sugar
Nature Valley	2/3 cup (55g)	250	38g	9g	11g
Kind	1/3 cup (30g)	140	17g	6g	5g
Bear Naked	1/4 cup (30g)	140	18g	6g	6g
Quaker	1/2 cup (49g)	210	38g	5g	13g
Cascadian Farm	2/3 cup (53g)	230	42g	5g	13g
RX Cereal	1 cup (48g)	200	26g	7g	6g

Notice: Serving sizes vary significantly between brands—always check the label.

Understanding Macronutrients

Granola provides a mix of carbs, fats, and some protein. To understand how these macros work in your diet, learn about what macronutrients are.

Why Granola Calories Add Up Fast

It’s Dense

Unlike puffed cereals with air, granola is solid. One cup of granola weighs 4x as much as one cup of Cheerios.

Food (1 cup)	Weight	Calories
Granola	120g	588 cal
Cheerios	28g	100 cal
Frosted Flakes	30g	110 cal
Oatmeal (cooked)	234g	166 cal

Easy to Overeat

Granola is tasty and crunchy—you keep reaching for more. There’s no natural stopping point like there is with a bowl of oatmeal.

Hidden in “Healthy” Bowls

That açaí bowl or yogurt parfait? Often loaded with 1/2-1 cup granola = 300-600 extra calories.

Granola vs. Other Breakfast Options

Breakfast	Calories	Protein	Carbs	Filling?
1/3 cup granola + 1/2 cup yogurt	296	10g	35g	Moderate
1 cup oatmeal + berries	190	7g	35g	Very
2 eggs + 1 toast	290	18g	26g	Very
Cereal + milk	183	11g	32g	Moderate
Greek yogurt + fruit	180	17g	22g	Very

Takeaway: Granola provides similar calories to other breakfasts but with less protein and often less satiety.

How Granola Fits Different Diets

Keto and Low-Carb

Regular granola doesn’t fit keto:

• 29g carbs per small 1/3 cup serving
• Too carb-dense for ketosis

Keto alternatives:

• Nut-based keto granolas (2-5g net carbs)
• Coconut flakes + nuts
• Skip granola, have eggs

Calorie Deficit / Weight Loss

Granola is challenging for weight loss:

• Easy to eat 400-600 calories without noticing
• Doesn’t fill you up like protein-rich foods
• Health halo leads to overeating

If you must have granola:

• Measure every single time
• Use as topping (2 tbsp), not as base
• Choose lower-calorie versions
• Consider it a treat, not a daily staple

Muscle Building / Bulking

Granola works for bulking:

• Easy calories when you need them
• Portable energy
• Pairs with protein (yogurt, milk)
• Good post-workout carb source

Flexible Dieting

Granola fits flexible dieting if tracked honestly. The key word is “honestly”—measure your portions, log accurately, and account for the calories.

Smart Ways to Enjoy Granola

As a Topping (Not a Base)

Base + Topping	Calories	Protein	Carbs
1 cup Greek yogurt + 2 tbsp granola	180	19g	18g
1 cup oatmeal + 2 tbsp granola	232	8g	38g
Smoothie bowl + 2 tbsp granola	~300	15g	40g

Using granola as a topping gives you the crunch and flavor without the calorie bomb.

Pre-Portioned

• Buy single-serve packets
• Portion your bulk granola into small containers
• 2 tablespoons = ~75 calories = satisfying crunch

As Trail Mix

Mix granola with nuts and dried fruit for hiking/travel. The density that’s a problem at breakfast becomes an advantage when you need portable calories.

Meal Ideas with Granola

Controlled Parfait (280 cal, 20g protein, 32g carbs, 8g fat)

• 1 cup nonfat Greek yogurt: 100 cal
• 1/4 cup granola: 147 cal
• Fresh berries: 30 cal

Yogurt Bowl Light (200 cal, 18g protein, 22g carbs, 5g fat)

• 1 cup Greek yogurt
• 2 tbsp granola (topping only)
• Sliced banana

Pre-Workout Snack (250 cal, 6g protein, 38g carbs, 9g fat)

• 1/3 cup granola
• 1/2 cup milk
• Quick energy before gym

Trail Mix (300 cal, 8g protein, 35g carbs, 15g fat)

• 1/4 cup granola
• 1 oz almonds
• 2 tbsp dried cranberries

Calculate Your Macros

Use our macro calculator to determine your daily calorie and carb targets, then decide if granola fits your budget.

Lower-Calorie Granola Options

If you love granola, look for:

Feature	Why It Helps
Less oil/fat	Fewer calories per gram
More puffed grains	More volume, fewer calories
Less added sugar	Lower carbs, lower calories
Higher protein	More filling

Brands to Consider

• Kind Healthy Grains: Lower calories, nut clusters
• Bear Naked Fit: 130 cal per 1/4 cup
• Purely Elizabeth: Grain-free options
• RX Cereal: Higher protein

Homemade Granola: Control Your Macros

Making granola lets you control ingredients:

Basic Macro-Friendly Recipe

• 2 cups oats
• 1/4 cup honey or maple syrup
• 2 tbsp coconut oil
• 1/2 cup nuts
• Pinch of salt
• Optional: protein powder

Bake at 325°F for 20-25 minutes, stirring halfway.

Homemade advantage: Less oil, less sugar, more protein if you add powder.

Granola Tracking Tips

Always Weigh or Measure

Eyeballing granola is a recipe for calorie disaster. Use:

• Kitchen scale (most accurate)
• Measuring cups (acceptable)
• Tablespoon portions for toppings

Log Before Eating

Put granola in tracking app before you eat it. This makes you commit to a portion rather than logging after you’ve already overeaten.

Check Brand-Specific Nutrition

Granola varies wildly between brands. Don’t use generic “granola” entries—find your specific brand or use the nutrition label.

Common Granola Questions

Is Granola Actually Healthy?

It depends on your definition and portions:

• Pros: Fiber, whole grains, nuts, some protein
• Cons: High calories, easy to overeat, added sugars

Granola can be part of a healthy diet but isn’t a free pass to eat unlimited amounts.

Why Do Serving Sizes Seem So Small?

Manufacturers set serving sizes based on reasonable calorie counts (150-250 cal). Granola is dense, so the volume is small. The serving size isn’t wrong—our expectations are.

Can I Eat Granola Every Day?

Yes, if you:

• Measure your portions accurately
• Account for the calories in your daily budget
• Don’t use “health food” as an excuse to overeat

Many people do better limiting granola to occasional use because it’s hard to control.

Final Thoughts

Granola is delicious but deceptive. At nearly 600 calories per cup, it can silently wreck a calorie budget when you think you’re eating healthy.

Rules for granola success:

• Measure every time (scale or cups)
• Use as topping, not base
• Track accurately—no “guesstimating”
• Consider if the calories are worth it

Granola isn’t bad—but blind eating of “healthy” granola is one of the most common diet saboteurs. Stay aware of portions, track honestly, and you can absolutely enjoy granola while hitting your macros.