Granola Cereals Ready-to-eat
Cereals ready-to-eat, granola, homemade
Nutrition Facts
- Total Fat 24,31 g31%
- Saturated Fat 3,96 g20%
- Trans Fat 0,02 g
- Cholesterol 0 mg0%
- Sodium 26 mg1%
- Total Carbohydrate 53,88 g20%
- Dietary Fiber 8,9 g32%
- Total Sugars 19,8 g
- Protein 13,67 g27%
- Vitamin D 0 µg0%
- Calcium 76 mg6%
- Iron 3,95 mg22%
- Potassium 539 mg11%
100g of Cereals ready-to-eat, granola contains 489 kcal calories, 13,67g protein, and 11,1mg vitamin e per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein11%(55 kcal)
- Carbs44%(216 kcal)
- Fat45%(219 kcal)
Nutrient density
Meets ≥10% Daily Value for 21 of 30 nutrients
Moderate nutrient densityUse Granola Cereals Ready-to-eat in your next meal plan
Melio can build a complete week of meals around Granola Cereals Ready-to-eat (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Breakfast Cereals
- Granola Cereals Ready-to-eat has a potassium-to-sodium ratio of 20.7:1, which is considered favorable for blood-pressure support.
- Granola Cereals Ready-to-eat has an omega-6 to omega-3 ratio of 3903.5:1, which is considered poor for inflammatory balance.
- Granola Cereals Ready-to-eat contains more potassium per 100 g than a raw banana — 539 mg vs 358 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 489 kcal | 24% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 13,67 g | 27% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 53,88 g | 20% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 24,31 g | 31% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 8,9 g | 32% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 19,8 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 26 mg | 1% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 539 mg | 11% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 76 mg | 6% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 168 mg | 40% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 431 mg | 34% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 3,95 mg | 22% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 4,17 mg | 38% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,65 mg | 72% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 4 mg | 174% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 25,4 µg | 46% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 3,96 g | 20% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 10,95 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 7,81 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0,02 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 1 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 1,2 mg | 1% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 11,1 mg | 74% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 5,3 µg | 4% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,55 mg | 46% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,35 mg | 27% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2,74 mg | 17% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,75 mg | 15% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,37 mg | 22% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 84 µg | 21% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 49,2 mg | 9% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 11 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 137 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,63 g | — |
| Leucine | 0,98 g | — |
| Isoleucine | 0,55 g | — |
| Valine | 0,7 g | — |
| Threonine | 0,48 g | — |
| Methionine | 0,23 g | — |
| Phenylalanine | 0,67 g | — |
| Tryptophan | 0,19 g | — |
| Histidine | 0,35 g | — |
| Arginine | 1,28 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 5,84 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated17%(3,96 g)
- Monounsaturated48%(10,95 g)
- Polyunsaturated34%(7,81 g)
Household serving sizes
g- cup
- 122 g
- oz
- 28 g
Frequently asked questions about Granola Cereals Ready-to-eat
How many calories in Granola Cereals Ready-to-eat?
Granola Cereals Ready-to-eat contains 489 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Granola Cereals Ready-to-eat?
Granola Cereals Ready-to-eat contains 26 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Granola Cereals Ready-to-eat?
Per 100 grams, Granola Cereals Ready-to-eat contains 13.67 g protein, 53.88 g carbohydrates, and 24.31 g total fat.
Is Granola Cereals Ready-to-eat good for keto or low-carb?
Granola Cereals Ready-to-eat has 53.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Granola Cereals Ready-to-eat nutrition data come from?
Nutrition data for Granola Cereals Ready-to-eat is sourced from USDA FoodData Central (FDC ID 171646). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171646/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
Foods that pair well with Granola Cereals Ready-to-eat
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Granola Cereals Ready-to-eat.
3 meal ideas using Granola Cereals Ready-to-eat
Starter templates matched to Granola Cereals Ready-to-eat's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring granola Cereals Ready-to-eat
Combine granola Cereals Ready-to-eat with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with granola Cereals Ready-to-eat
Build a plate around granola Cereals Ready-to-eat, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Low-sodium dinner with granola Cereals Ready-to-eat
Roast granola Cereals Ready-to-eat with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 171646), accessed 2019-04-01.
Published: 2019-04-01
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Use Granola Cereals Ready-to-eat in your next meal plan
Melio can build a complete week of meals around Granola Cereals Ready-to-eat (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan