Granola (1/3 cup) Nutrition Facts & Calories

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FOOD SUMMARY

Nutritional Target Map
Estimated Glycemic Load

NUTRITIONAL TARGET MAP™
The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.

The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.

Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.

Read more about the Nutritional Target Map

Nutritional Target Map for Granola (1/3 cup)

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1.9

2.6

Fullness Factor
ND Rating

Weight loss:
Optimum health:
Weight gain:

The good: This food is low in Sodium, and very low in Cholesterol. It is also a very good source of Manganese.

Caloric Ratio Pyramid
Estimated Glycemic Load

CALORIC RATIO PYRAMID™
This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.

Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.

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Caloric Ratio Pyramid for Granola (1/3 cup)

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48% 43% 9%
Carbs Fats Protein

Estimated Glycemic Load

ESTIMATED GLYCEMIC LOAD™
Glycemic load is a way of expressing a food or meal’s effect on blood-sugar levels. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.

How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable.

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NUTRIENT BALANCE

Nutrient Balance Indicator for Granola (1/3 cup)

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Nutrient Balance Indicator

NUTRIENT BALANCE INDICATOR™
This symbol offers a visual representation of a food’s nutritional strengths and weaknesses, with each spoke representing a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.

A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.

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PROTEIN QUALITY

Protein Quality for Granola (1/3 cup)

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Protein Quality

PROTEIN QUALITY
Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.

Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine’s Food and Nutrition Board.

An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.

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Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.
/>Find foods with complementary profile

NUTRITION INFORMATION

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Calorie Information

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Fats & Fatty Acids

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18:2 t not further defined

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Total Omega-3 fatty acids

Total Omega-6 fatty acids

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Vitamins

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Retinol Activity Equivalent

Vitamin E (Alpha Tocopherol)

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Minerals

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NUTRITION DATA’S OPINION
Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Foods that are both nutritious and filling are considered better choices for weight loss. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.

Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.

Read more about Nutrition Data’s opinion

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