Granola vs Oats
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Grains vs Grains
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Granola
Oats
Nutrition Quick Facts (per 100g)
Granola
- Calories489 kcal
- Protein14.5g
- Total Fat24.5g
- Carbohydrates53.7g
- Dietary Fiber8.9g
- Sugar21.4g
- Vitamin C0mg
- Calcium76mg
- Iron4mg
- Potassium539mg
Oats
- Calories389 kcal
- Protein16.9g
- Total Fat6.9g
- Carbohydrates66.3g
- Dietary Fiber10.6g
- Sugar0g
- Vitamin C0mg
- Calcium54mg
- Iron4.7mg
- Potassium429mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Granola vs Oats — Key Takeaway
Oats has 100 fewer calories per 100g than Granola, making it the lighter choice for calorie-conscious diets. Both foods offer similar protein content — 14.5g for Granola and 16.9g for Oats per 100g — so either can support muscle maintenance goals equally well. Granola contains more fat at 24.5g per 100g compared to 6.9g in Oats; however, the type of fat matters — unsaturated fats from whole foods like these are generally considered heart-healthy. Oats is the better source of dietary fiber with 10.6g per 100g, versus 8.9g in Granola. Fiber supports digestive health and helps maintain satiety. Granola provides 539mg of potassium per 100g — significantly more than Oats's 429mg — making it a better option for supporting healthy blood pressure and muscle function.
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