Nutrients In Granola

Granola typically consists of rolled oats, grains, nuts, honey and sometimes dried fruit. Marketed as breakfast cereal, granola makes a packable, high-energy snack for exercising, hiking or camping. All types of granola provide protein, vitamins and fiber but commercially produced varieties usually contain preservatives, and more sugar and calories than homemade. Precise nutritional information changes according to the brand and specific ingredients.

Protein

• Granola contains 18 g of protein per cup, on average. Your body uses protein to build and repair tissues; manufacture enzymes, hormones and other body chemicals; and maintain healthy bones, muscles, skin, cartilage and blood. According to the Centers for Disease Control and Prevention, 10 to 25 percent of your daily calories should come from protein.

Vitamins

• Granola contains about 12 mg of vitamin E per cup. Vitamin E functions as an antioxidant and prevents damages to your tissues and cells. The Institute of Medicine recommends 15 mg of vitamin E daily for adults. Granola is also a source of vitamin B, which helps your body form red blood cells and maintain brain function.

Fiber

• Granola contains about 7.6 g of fiber per cup. According to the Institute of Medicine, men age 50 and younger need 38 g of fiber a day. Women age 50 and younger should consume 25. Foods high in fiber help ward off heart disease, diabetes and some cancers. Fiber also relieves or prevents constipation.

Fats

• Granola contains about 10 g of fat per cup. Saturated fats account for 3 g of this total. A joint publication from the U.S. Department of Health and Human Services and U.S. Department of Agriculture, "Dietary Guidelines for Americans 2005," recommends a fat-intake limit for adults of 20 to 35 percent of total calories.