Protein content
A 1 cup serving of granola contains 10.8 g of protein - a good source of protein, about 22% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup (110 g) |
|---|---|
| Protein per serving | 10.8 g |
| Protein per 100 g | 9.82 g |
| Calories per serving | 462 kcal |
| Protein density | 9% of calories |
| Share of 50 g Daily Value | 22% |
| Protein quality | Incomplete protein |
| Category | Grains |
| Food type | Prepared / processed |
| USDA record | FoodData Central #2708461 |
A typical 1 cup serving of granola contains 10.8 grams of protein (9.82 g per 100 g), which makes it a good source of protein. That covers roughly 22% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Only about 9% of the calories in granola come from protein, so it is more of an energy food than a protein food. It is worth eating for other reasons; the protein it adds to a day is incidental.
Among the 111 grains in the database, granola ranks 5th by protein per serving, and 302nd out of all 796 foods on the site. Set against kamut, another grain entry in the database, a serving carries about 1 g more protein (kamut has 9.8 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 110 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Oil and sweetener make granola far more calorie-dense than flake cereals.
Source: USDA FoodData Central #2708461 - "Cereal, granola" (Survey (FNDDS), published 10/31/2024). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Granola has 9.82 g of protein per 100 g. A typical 1 cup serving (110 g) provides 10.8 g.
No. Granola is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup serving of granola contains 10.8 g of protein, about 22% of the 50 g reference Daily Value.
Granola is a good source of protein, and about 9% of its calories come from protein, which makes it more of an energy food than a protein food. Set against kamut, another grain entry in the database, a serving carries about 1 g more protein (kamut has 9.8 g per 1 cup cooked).
Related
Head to head