Recipe details

Savory granola

Breakfast cereals / Cereal grains, pasta

  • oats
  • oil
  • sunflower seed kernels
  • egg
  • flaxseed
  • syrups
  • cheese
  • salt
  • pepper

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Preparation & details:

chocolateandzucchini.com/recipes/appetizers/savory-granola-recipe/

Source: Chocolate & Zucchini

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Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 458 kcal 21%
  • Protein: 14.66 g 27%
  • Fat: 26.66 g Why gray? Help 55%
  • Carbohydrates: 42.97 g 17%

Calorie breakdown

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  • Protein: 11% 52 kcal
  • Fat: 50% 230 kcal
  • Carbohydrates: 38% 176 kcal

Omega 6 : Omega 3

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1:1 20:1 3:1

savory granola

CC BY-SA 2.0 / avlxyz

General

  • Energy

    458 kcal

    21%

  • Water

    12.77 g

    0%

Carbohydrates

  • Carbohydrate

    42.97 g

    17%

  • Fiber

    8.4 g

    34%

  • Sugars, total

    3.17 g

  • Starch

    0 g

Lipids

  • Total lipid (fat)

    26.66 g

    55%

  • Total polyunsaturated

    7.379 g

  • Omega 3 (n-3)

    1.394 g

    96%

  • Omega 6 (n-6)

    4.65 g

    38%

  • Total monounsaturated

    13.611 g

  • Total saturated

    3.83 g

    as low as possible

  • Total trans

    0.033 g

    as low as possible

  • Cholesterol

    31 mg

    as low as possible

Protein + aminoacids

  • Protein

    14.66 g

    27%

  • Tryptophan

    0.21 g

    66%

  • Threonine

    0.544 g

    43%

  • Isoleucine

    0.66 g

    54%

  • Leucine

    1.133 g

    42%

  • Lysine

    0.678 g

    28%

  • Methionine + Cystine

    0.621 g

    51%

  • Methionine

    0.302 g

  • Cystine

    0.319 g

  • Phenylalanine + Tyrosine

    1.287 g

    61%

  • Phenylalanine

    0.78 g

  • Tyrosine

    0.507 g

  • Valine

    0.851 g

    55%

Vitamins

  • Vitamin C

    0.7 mg

    1%

  • Folate, total

    68 µg

  • Folate, DFE

    68 µg DFE

    17%

  • Vitamin B-1 (Thiamin)

    0.687 mg

    62%

  • Vitamin B-2 (Riboflavin)

    0.193 mg

    18%

  • Vitamin B-3 (Niacin)

    2.087 mg

    15%

  • Vitamin B-5 (Pantothenic acid)

    1.055 mg

    21%

  • Vitamin B-6

    0.307 mg

    24%

  • Vitamin B-12 (Cobalamin)

    0.11 µg

    5%

  • Vitamin A

    342 IU

    15%

  • Vitamin E

    6.78 mg

    45%

  • Vitamin D

    7 IU

    1%

  • Vitamin K

    8.8 µg

    10%

  • Isoflavones, total

    0.01 mg

Minerals

  • Calcium, Ca

    84 mg

    8%

  • Magnesium, Mg

    162 mg

    52%

  • Phosphorus, P

    439 mg

    63%

  • Iron, Fe

    3.81 mg

    21%

  • Potassium, K

    397 mg

    8%

  • Sodium, Na

    478 mg

    32%

  • Zinc, Zn

    3.21 mg

    40%

  • Copper, Cu

    0.644 mg

    72%

  • Selenium, Se

    11.8 µg

    21%

  • Manganese, Mn

    3.046 mg

    169%

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Ingredients

Ingredient description Matched product
300 grams (3 cups) mixed rolled grains Oats - 300 g
70 grams (1/2 cup) sunflower seeds Seeds · sunflower seed kernels · dried - 70 g
3 tablespoons hemp seeds Seeds · flaxseed - 3 tbsp, whole
15 grams (1/4 cup) nutritional yeast (substitute freshly grated Parmesan cheese) Cheese · parmesan · grated - 15 g
2 teaspoons Cajun spice mix (or other mix with a bit of heat to it) Spices · pepper · red or cayenne - 2 tsp
1 teaspoon sea salt flakes Salt · table - 1 tsp
Freshly ground black pepper Spices · pepper · black - 0.5 tsp, ground
1 tablespoon barley malt syrup Syrups · malt - 1 tbsp
60 ml (1/4 cup) olive oil, plus more for greasing Oil · olive · salad or cooking - 0.33 cup
1 egg white Egg · whole · raw · fresh - 1 medium

Possible differences in nutritional values

All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.

About Nutrition Facts

  • Symbol "~" means missing value.
  • Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
  • Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.

Advanced mode

  • RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
  • AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
  • UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.