Every 100 kcal of granola brings 2.3 g of protein. On that measure it ranks 83rd of the 111 grains in this database and 665th of all 796 foods on the site. Measured by weight instead, its 9.82 g per 100 g ranks 43rd in its group.
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.
By weight, fat outweighs protein in granola: 13 g of fat per 100 g against 9.82 g of protein, a ratio of 0.8 to 1.
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 quoted here is measured by volume at 110 g, and it covers about 22% of the 50 g FDA Daily Value for protein.
Oil and sweetener make granola far more calorie-dense than flake cereals.
Serving sizes
Protein in common portions of granola
Protein and calories in Granola for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
9.82 g
420 kcal
1 cup (serving used here)
110 g
10.8 g
462 kcal
1 prepackaged single serving
30 g
2.9 g
126 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other grains by protein per calorie
Swap for more protein per calorie
Sorghum flour - 2.3 g per 100 kcal, 2.6 g per 1/4 cup
Parboiled rice - 2.4 g per 100 kcal, 4.6 g per 1 cup cooked
Grits - 2.4 g per 100 kcal, 4.4 g per 1 cup cooked
Closest in protein per calorie
Masa harina - 2.3 g per 100 kcal, 2.4 g per 1/4 cup
Ramen noodles - 2.3 g per 100 kcal, 8.3 g per 1 block, dry
9.82 g. The 1 cup serving used on this page weighs 110 g and so carries 10.8 g.
How much protein do you get per 100 calories of granola?
2.3 g. That figure divides its 9.82 g of protein per 100 g by its 420 kcal per 100 g, so it does not depend on serving size.
Is the protein in granola complete?
No. On its own, the protein in granola is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of granola?
About 22%. One 1 cup serving has 10.8 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #2708461 (Cereal, granola), FNDDS survey data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.