granola or rolled oats: Which has fewer calories?

Q: granola or rolled oats: Which has fewer calories?

rolled oats: 389 vs 489 kcal / 100 g (source TACO/USDA). Plain oats give the same breakfast base with far fewer calories, sugar and fat than store granola. Toast them lightly for crunch without the oil.

fewer calories−100 kcal/100g

Swap granola
for rolled oats

Plain oats give the same breakfast base with far fewer calories, sugar and fat than store granola. Toast them lightly for crunch without the oil.

Side by side (per 100 g)

Both options’ macros with TACO/USDA sourcing. The difference is shown neutrally — the real win is in the badge above.

01granola489 kcal/100g

02rolled oats389 kcal/100g

per 100 g	granola	rolled oats	difference
Calories●	489	389	−100
Protein	13.7g	17g	+3.3g
Carbs	53.9g	66g	+12.1g
Fiber	8.9g	9.1g	+0.2g
Sugar	19.8g	—	—
Fat	24.3g	7g	−17.3g

source: USDA · TACO/USDA

What changes in flavor and texture

granolarolled oats

Flavor

Sweetness

Saltiness

Umami

Richness

Texture

Creaminess

Crispiness

Chewiness

See the ingredient: granola See the ingredient: rolled oats

Where to make this swap

Classics that use the original ingredient — clone any one and make the swap in your version.

BreakfastAçaí bowl (Brazilian-style)

FoodClone is a cooking and wellness app. It is not a medical device and does not replace professional care. For questions about your health, consult a doctor or nutritionist.