A 100g of granola comes in at 471 calories, with 13g of protein and 64g of carbs. Calorie tracking trips up here when people log cooked weights using dry-weight numbers (or vice versa). Higher protein than most grains in this category.
Calories scale with portion. Here's how a typical granola serving translates in your tracker:
Carb-forward — most of its 471 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
How granola stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at granola and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreGranola has approximately 471 calories per 100g. A typical serving — 3 oz (85g) — comes in at 400 calories.
13g of protein per 100g. That puts granola at roughly 2.8g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Granola is calorie-dense at 471 kcal per 100g, so portion control matters more than with low-cal foods.