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No Oil Healthy Granola - Recipe and Nutrition Facts
89

No Oil Healthy Granola Recipe

No Oil Healthy Granola has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Thiamin, Riboflavin, Niacin and Folate.

The food contains 32.3g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 7.49 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 an average 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 a high 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 89, for No Oil Healthy Granola, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat31%
 Calories from Carbs52%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • High in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1555 IU31.1%
Vitamin C4.3 mg7.1%
Vitamin D15.6 IU3.9%
Vitamin E2.9 mg9.7%
Thiamin0.55 mg36.8%
Riboflavin0.36 mg21.4%
Niacin6.1 mg30.4%
Vitamin B60.89 mg44.6%
Folate114.4 mcg28.6%
Vitamin B120.23 mcg3.9%
Pantothenic Acid0.95 mg9.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium275 mg27.5%
Iron7.5 mg41.6%
Magnesium73.6 mg18.4%
Phosphorus242 mg24.2%
Potassium299.6 mg8.6%
Sodium418.5 mg17.4%
Zinc1.8 mg12.1%
Copper0.32 mg15.9%
Manganese1.4 mg68.6%
Selenium17.4 mcg24.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.3 g10.8%
Dietary Fiber5.8 g23.2%
Sugars2.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.3 g20.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.7 g13.4%
Saturated Fat2.8 g14%
Monounsaturated Fat2 g
Polyunsaturated Fat3.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 238 Calories from Fat 0

% Daily Value *

Total Fat 8.7 g 13.4%

Saturated Fat 2.8 g 14%

Trans Fat

Cholesterol 0 mg

Sodium 418.5 mg 17.4%

Total Carbohydrates 32.3 g 10.8%

Dietary Fiber 5.8 g23.2%

Sugars 2.7 g

Protein 10.3 g 20.6%

Vitamin A 31.1% Vitamin C 7.1%

Calcium 27.5% Iron 41.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1928370 Embed Table:

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