VeganVegetables

Granola

Nutrition Facts Per 100g

Granola is a commonly used vegetable in Indian cooking. At just 489 kcal per 100g with 10g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Polyunsaturated Fat (PUFA) (approximately 202% of a typical adult's daily needs) and Omega-6 Fatty Acids (approximately 77% of a typical adult's daily needs). Below is the complete nutritional profile of Granola per 100g serving.

Nutrition Summary

489kcalCalories

13.7gProtein

53.3gCarbs

24.0gFat

10.0gFiber

Protein 11% Carbs 44% Fat 44%

Micronutrients

High in:PhosphorusIronMagnesiumNiacin (B3)Zinc

Calcium10.0 mg(1%)

Iron3.9 mg(30%)

Zinc2.5 mg(26%)

Potassium600 mg(20%)

Sodium20.0 mg(4%)

Magnesium100 mg(28%)

Phosphorus250 mg(36%)

Thiamin (B1)0.3 mg(26%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)4.0 mg(27%)

Vitamin C5.0 mg(6%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)30.0 µg(8%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.5 mg(10%)

Fat Breakdown4

MUFA5.9 g

39%

PUFA12.1 g

202%

Omega-30.9 g

67%

Omega-611.2 g

77%

Limit These2

Saturated Fat3.4 g

Cholesterol0 mg

Common Serving Sizes

1/4 cup40g

196 kcal5.5g protein

100 g100g

489 kcal13.7g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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