Granola vs Oats: Nutrition, Calories & Protein Compared



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

Granola vs Oats
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.
Oats
Serving size:
  change
standard serving size (45g)tablespoon (8g)teaspoon (3g)cup (90g)half cup (45g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated 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 Oats 100g Compare


per 100gGranolaOats
Calories489 379
Carbohydrates53.88 g67.7 g
Fat24.31 g6.52 g
Dietary fiber8.9 g10.1 g
Protein13.67 g13.2 g
Water5.84 g10.8 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 mg1.12 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

Discovering the Nutritional Treasures in Granola and Oats

When it comes to starting your day off right, the battle of breakfast champions often boils down to granola versus oats. Both are hailed for their health benefits, versatility in recipes, and satisfying nature. But beyond their shared spot in the morning meal spotlight, granola and oats each have unique stories and nutritional profiles that might influence your choice at the breakfast table.

A Spoonful of History and Interesting Facts

Granola, with its crunchy texture and sweet taste, wasn't always the supermarket staple it is today. It dates back to the late 19th century, invented in the United States as a health food. The original recipe has undergone countless transformations, now often including nuts, honey, or other sweeteners, and sometimes baked to achieve its characteristic crunch.

On the other hand, Oats are ancient, having been a fundamental food item in several cultures for millennia. They were primarily a weed before being cultivated as a crop. What sets oats apart is their ability to thrive in poor soil conditions, where other crops might fail. This resilience has made oats a global staple, prized for their nutritional value and culinary flexibility.

Nutritional Highlights

While both granola and oats boast impressive nutritional profiles, they serve different dietary needs and preferences. Granola, with approximately 489 calories per 100 grams, is more calorie-dense, largely due to added sugars and fats. It's also rich in fiber and protein, making it a filling option that can provide sustained energy. However, the sugar content, standing at 19.8 grams, is something health-conscious individuals might watch out for.

Oats, in contrast, are a lower-calorie option with a broader appeal for those monitoring their calorie intake. They are an excellent source of complex carbohydrates and fiber, particularly beta-glucan, known for its cholesterol-lowering effects. Though oats are less calorie-dense, they don't skimp on nutritional benefits, offering substantial amounts of vitamins and minerals, including magnesium and iron.

Choosing Between Granola and Oats

The choice between granola and oats often comes down to personal preference and nutritional goals. If you're looking for a sweet, crunchy topping for yogurt or a standalone snack, granola might be your go-to. It's also more convenient for on-the-go snacking. However, for those aiming to reduce sugar intake or seeking a versatile base for both sweet and savory dishes, oats may be the better option. They're lower in calories and sugar, offering a blank canvas for a range of recipes beyond breakfast porridge.

Regardless of your choice, both granola and oats can be part of a balanced diet. They each bring a unique set of nutrients and benefits to the table. The key is to pay attention to portion sizes, especially with granola, and to opt for versions with lower added sugars and fats to maximize health benefits.

Final Thoughts

Whether you're team granola or team oats, embracing these nutritious options can lead to a healthier lifestyle. By understanding their differences and nutritional profiles, you can make informed choices that align with your dietary needs and preferences. So next time you're pondering your breakfast options, consider the rich histories, interesting facts, and health benefits of granola and oats. After all, a good day starts with a good breakfast.

Granola 100g

489kcal

Calories source

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

Oats 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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