Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker Low Fat 100% Natural Granola with Raisins is a crunchy, oven-baked blend of rolled oats, honey, and plump raisins, delivering a sweet, toasty flavor with a satisfying chew. At 388 kcal per 100g, it's a fiber-rich cereal (9.6g) that provides sustained energy, though its 25.65g of sugar per 100g means it's best enjoyed as part of a balanced meal.
Calorie split: 8% protein · 79% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, comforting taste of honey-toasted oats and sweet raisins, offering a convenient and crunchy breakfast or snack that feels indulgent yet wholesome.
⚠️ Watch-outs & how to enjoy it better
The relatively high sugar content (25.65g per 100g) can cause blood-sugar spikes if eaten alone, and it contains common allergens like oats (which may be cross-contaminated with gluten). To counteract this, pair it with protein and healthy fats like Greek yogurt or nuts, and practice portion control by sticking to a 1/2 cup serving.
Key benefits
- High in dietary fiber (9.6g per 100g) for digestive health
- Good source of plant-based protein (8.42g per 100g)
- Provides complex carbohydrates for steady energy
- Contains whole grains (oats) as a primary ingredient
- Low in fat compared to many granola varieties (5.52g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'granola' was trademarked by Dr. James Caleb Jackson in 1863, but the name was later changed to 'granula' due to a legal dispute with John Harvey Kellogg, who had a similar product.
Full nutrition (USDA data · scales with serving)
| Water | 3.4 g |
| Energy | 388 kcal |
| Energy | 1623 kj |
| Protein | 8.4 g |
| Total lipid (fat) | 5.5 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 80.6 g |
| Fiber, total dietary | 9.6 g |
| Total Sugars | 25.6 g |
| Calcium, Ca | 65.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 100 mg |
| Phosphorus, P | 316 mg |
| Potassium, K | 431 mg |
| Sodium, Na | 234 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.27 mg |
| Manganese, Mn | 1.6 mg |
| Selenium, Se | 17.3 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.37 mg |
| Riboflavin | 0.20 mg |
| Niacin | 2.4 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 31.3 mg |
| Vitamin B-12 | 0.06 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8.0 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 21.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 224 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.97 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.26 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.40 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 1.0 mg |
FAQ
Is this granola gluten-free?
While oats are naturally gluten-free, this product may contain traces of gluten due to cross-contamination during processing. It is not certified gluten-free, so those with celiac disease should avoid it.
How does this compare to regular granola?
This low-fat version has less fat (5.52g vs. typical 10-15g per 100g) but similar sugar and calorie content. It's a lighter option for those watching fat intake.
Can I eat this on a weight-loss diet?
Yes, in moderation. Its fiber and protein help with satiety, but portion control is key due to its calorie density (388 kcal per 100g). Stick to 1/2 cup (about 60g) and pair with low-fat yogurt.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.88 kcal/g · 9% calories from protein · 9.6 g fiber · 25.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.