Oat-based granola

Oat-based granola is a baked, crunchy breakfast or snack food made primarily from rolled oats, sweeteners like honey or maple syrup, and a fat source such as oil or butter. It often includes nuts, seeds, and dried fruits for added texture and flavor. While its origins trace back to 19th-century health food movements in the United States, it has become a globally popular, versatile staple.

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🍽️ Nutrition at a glance

Granola is typically energy-dense, providing a balance of carbohydrates from oats and sugars, healthy fats from nuts and oils, and a moderate amount of protein. It is a good source of dietary fiber, iron, and magnesium, with a typical serving (about 1/2 cup) ranging from 200 to 300 calories.

Nutrition breakdown

Calories	270 kcal
Protein	7 g
Carbs	44 g
Fat	9 g
Fiber	5 g
Sugar	12 g
Sodium	45 mg
Iron	2.5 mg
Magnesium	70 mg
Phosphorus	180 mg
Zinc	2.0 mg
Manganese	1.5 mg
Thiamin (B1)	0.3 mg
Copper	0.2 mg
Selenium	12 mcg

Per 1/2 cup (60 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, granola is unique for its combination of sustained energy from complex carbs and quick energy from natural sugars, making it a popular choice for hikers and athletes. Culturally, it evolved from a simple health food into a customizable canvas, reflecting global trends with ingredients like matcha, tahini, or tropical fruits.