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Granola 30 - Recipe and Nutrition Facts
54

Granola 30 Recipe

Granola 30 has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin B6 and Folate.

The food contains 30.1g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the top 10 percentile. This is often undesirable for people watching their sugar intake. With 6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 54, for Granola 30, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat53%
 Calories from Carbs40%

Why this is good for you

  • Very low in Cholesterol
  • Low in Sodium

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A324.6 IU6.5%Top 30%High
Retinol88.5 mcg
Vitamin C14.8 mg24.6%Top 30%High
Vitamin D13.1 IU3.3%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin6.6 mg32.8%Top 10%Very High
Vitamin B61.6 mg82%Top 10%Very High
Folate152.5 mcg38.1%Top 10%Very High
Folic Acid95.1 mcg
Vitamin B121.6 mcg27.3%Top 10%Very High
Pantothenic Acid3.3 mg32.8%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium49.2 mg4.9%Mid 40%Average
Iron6.6 mg36.4%Top 10%Very High
Magnesium119.7 mg29.9%Top 10%Very High
Phosphorus288.5 mg28.9%Top 10%Very High
Potassium426.2 mg12.2%Top 10%Very High
Sodium105.9 mg4.4%Mid 40%Average
Zinc6.6 mg43.7%Top 10%Very High
Copper0 mg
Manganese1.6 mg82%Top 10%Very High
Selenium16.4 mcg23.4%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate49.3 g16.4%Top 10%Very High
Dietary Fiber6.9 g27.5%Top 10%Very High
Starch8.2 g
Sugars26.6 g
Sucrose1.6 mg
Glucose9.8 mg
Fructose9.8 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.8 g19.7%Top 30%High
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine1.6 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid1.6 mg
Glutamic Acid1.6 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat29.2 g44.9%Top 10%Very High
Saturated Fat7.4 g36.9%Top 30%High
Monounsaturated Fat8.2 g
Polyunsaturated Fat11.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water9.8 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 286 Calories from Fat 160

% Daily Value *

Total Fat 17.8 g 27.4%

Saturated Fat 4.5 g 22.5%

Trans Fat

Cholesterol 6.7 mg 2.2%

Sodium 64.6 mg 2.7%

Total Carbohydrates 30.1 g 10%

Dietary Fiber 4.2 g16.8%

Sugars 16.2 g

Protein 6 g 12%

Vitamin A 4% Vitamin C 15%

Calcium 3% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/granola-325605 Embed Table:

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