17 Fit Food calories Grains, legumes and flour
Granola calories and nutrition facts
Per 100 g: 489 kcal — 13.7 g protein, 24.3 g fat and 45 g carbs.
Baked with oil and honey or syrup into crunchy clusters, the oats, nuts and seeds in granola reach about 489 kcal per 100 g, well above plain oats. Bowls tend to be poured rather than measured, and a generous pour can easily be double the 50 g serving on the pack. It’s rich in manganese, vitamin E and copper.
- High in fibre
- Very low salt
- High in manganese
- High in vitamin E
- Protein 11%
- Fat 45%
- Carbs 37%
- Other 7%
In everyday portions
- Typical serving · 50 g 244 kcal
- 100 kcal is 20 g this much of it gives 100 kcal
- 20 g of protein is 145 g this much to eat for 20 g of protein
- Energy density High 4.9 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 489 kcal 24%
- Protein 13.7 g 27%
- Fat 24.3 g 35%
- Carbs available, without fibre 45 g 17%
- Fibre 8.9 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 11%
- Fat 45%
- Carbs 37%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 11.1 mg 92%
- Vitamin K 5.3 µg 7%
- Vitamin C 1.2 mg 2%
- Vitamin B1 (thiamin) 0.548 mg 50%
- Vitamin B2 (riboflavin) 0.354 mg 25%
- Vitamin B3 (niacin) 2.7 mg 17%
- Vitamin B5 (pantothenic acid) 0.752 mg 13%
- Vitamin B6 0.37 mg 26%
- Folate (B9) 84 µg 42%
- Vitamin B12 0 µg 0%
- Choline 49.2 mg
Minerals
- Potassium 539 mg 27%
- Calcium 76 mg 10%
- Phosphorus 431 mg 62%
- Magnesium 168 mg 45%
- Iron 4 mg 28%
- Zinc 4.2 mg 42%
- Copper 0.647 mg 65%
- Manganese 4 mg 200%
- Selenium 25.4 µg 46%
- Iodine no data
- Sodium 26 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Very low salt
- High in manganese
- High in vitamin E
- High in copper
- High in phosphorus
- High in vitamin B1
- High in selenium
- High in magnesium
- High in folate
- High in zinc
- Source of iron
- Source of potassium
- Source of vitamin B6
- Source of vitamin B2
- Source of vitamin B3
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 99% More calories than 99% of grains, legumes and flours.
- 82% More protein than 82% of grains, legumes and flours.
- 76% More fibre than 76% of grains, legumes and flours.
- 93% More manganese than 93% of grains, legumes and flours.
- 99% More vitamin E than 99% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Quinoa 368 kcal
- Oats 379 kcal
- Egg noodles 384 kcal
- Muesli 370 kcal
- Split peas 364 kcal
- Semolina 360 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 171646.
Carbs are available carbohydrates, without fibre, as on EU labels.