Granola vs Cereal: Calories & Nutrition Showdown



Granola - calories, kcal, weight, nutrition
Granola - calories, kcal, weight, nutrition

Granola vs Cereals
Nutrition Facts

Granola
Serving size:
  change
standard serving size (45g)cup (100g)half cup (50g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Cereals
Serving size:
  change
standard serving size (30g)tablespoon (8g)cup (100g)half cup (50g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Granola vs Cereals 100g Compare


per 100gGranolaCereal
Calories489 379
Carbohydrates53.88 g67.7 g
Fat24.31 g6.52 g
Dietary fiber8.9 g10.1 g
Protein13.67 g13.15 g
Water5.84 g10.84 g
Calcium76 mg52 mg
Iron3.95 mg4.25 mg
Magnessium168 mg138 mg
Potassium539 mg362 mg
Sodium26 mg6 mg
Vitaminium B1 (Thiamine)0.548 mg0.46 mg
Vitaminium B2 (riboflavin)0.354 mg0.155 mg
Vitaminium B3 (Niacin)2.739 mg1.125 mg
Vitaminium B60.37 mg0.1 mg
Vitaminium B9 (Folic acid)0.084 mg0.032 mg
Vitaminium E11.1 mg0.42 mg
Vitaminium K0.005 µg0.002 µg

When it comes to starting your day or even enjoying a quick, nutritious snack, granola and cereal often stand out as popular choices. However, despite their common appearance on breakfast tables, they have distinct characteristics, nutritional profiles, and histories that might surprise you.

Did You Know?

Granola, with its crunchy clusters, was originally known as "granula" in the late 19th century. Its creation is attributed to Dr. James Caleb Jackson at the Jackson Sanitarium in New York. The name change to "granola" occurred after a legal dispute, paving the way for its modern iteration, which is beloved for its versatility and healthful qualities.

On the other side, cereal has a broader definition, encompassing any grain-based food consumed as a breakfast item. It became a staple thanks to Dr. John Harvey Kellogg, who, interestingly enough, was also in the health sanitarium business. He and his brother, Will Keith Kellogg, accidentally discovered flaked cereal, revolutionizing breakfast in the process.

Granola vs. Cereal: A Closer Look

While both granola and cereal are breakfast favorites, they cater to different dietary preferences and nutritional needs. Granola is often lauded for its high fiber and protein content, making it a satisfying option that can keep you feeling full longer. It typically contains oats, nuts, seeds, and sweeteners like honey or maple syrup, contributing to its higher fat and sugar content. This combination results in a calorie-dense food, with approximately 489 calories per 100 grams, making portion control important for those watching their calorie intake.

Cereal, in contrast, can vary widely in its nutritional profile, depending on the type. It generally has a higher carbohydrate content, with about 67.7 grams per 100 grams, and is often fortified with vitamins and minerals, making it a good source of nutrients like iron and B vitamins. With a lower fat content, approximately 6.52 grams per 100 grams, and fewer calories (around 379 per 100 grams), cereal can be a lighter option, especially if chosen wisely and paired with low-fat milk or a dairy-free alternative.

Choosing What's Right for You

The decision between granola and cereal ultimately depends on your nutritional needs, dietary preferences, and personal taste. If you're looking for a hearty, energy-packed breakfast or snack that includes healthy fats and proteins, granola might be the way to go. Just be mindful of the sugar content and serving size.

For those who prefer a lighter start to the day or need a quick, convenient meal, cereal offers variety and the benefit of added nutrients, especially when you opt for whole grain or fortified options. It's also easier to control portions and calorie intake with cereal, as it's typically consumed with milk, which adds protein and calcium to your meal.

Regardless of your choice, paying attention to the nutritional labels and ingredients list is key. Look for options low in added sugars and high in fiber and whole grains to maximize the health benefits of your breakfast or snack. Remember, the best choice is one that fits your lifestyle, satisfies your taste buds, and meets your nutritional needs.

In conclusion, both granola and cereal have their place in a balanced diet. By understanding their differences and nutritional profiles, you can make an informed decision that aligns with your health goals and preferences. Whether you lean towards the hearty, nutty clusters of granola or the light, crispiness of cereal, there's no wrong choice when it comes to enjoying these breakfast staples.

Granola 100g

489kcal

Calories source

  • 44% CARBS.
  • 11% PROTEIN
  • 45% FAT

Cereal 100g

379kcal

Calories source

  • 71% CARBS
  • 14% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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