Recipes · American · Breakfast
Granola
One serving has 439 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (138%), phosphorus (52%), copper (49%), magnesium (48%), zinc (35%) and selenium (29%). Ready in 38 minutes.
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- Preparation: 10 min
- Cooking: 28 min
- Makes: 1 serving (102 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free
- Contains: gluten, honey, nut
Ingredients
- 50 g Oats, rolled
- 10 g Almonds
- 8 g Pumpkin seeds
- 15 g Honey
- 8 g Vegetable oil
- 0.3 g Cinnamon
- 0.2 g Salt
- 10 g Raisins
Method
- Preheat the oven to 150°C (300°F) and line a baking sheet with parchment paper.
- Whisk the honey, oil, cinnamon and salt together, then toss with the rolled oats, almonds and pumpkin seeds until evenly coated.
- Spread the mixture in a thin, even layer on the baking sheet.
- Bake for 25-30 minutes, stirring every 10 minutes, until golden and fragrant.
- Let cool completely on the sheet so it turns crisp, then stir in the raisins.
- Store in an airtight container. Makes 1 serving; multiply the ingredients by 8 for a big batch.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 439 kcal | 21% |
| Carbohydrates | 57.4 g | |
| Water | 10.4 mL | |
| Fiber | 7.4 g | 25% |
| Protein | 11.5 g | 24% |
| Tryptophan | 0.16 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.43 g | |
| Leucine | 0.83 g | |
| Lysine | 0.48 g | |
| Methionine | 0.17 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.59 g | |
| Tyrosine | 0.33 g | |
| Valine | 0.56 g | |
| Histidine | 0.25 g | |
| Fat | 20.2 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 0 mg | |
| Calcium | 66.7 mg | 7% |
| Copper | 0.44 mg | 49% |
| Iron | 3.5 mg | 19% |
| Magnesium | 147 mg | 48% |
| Manganese | 2.5 mg | 138% |
| Phosphorus | 362 mg | 52% |
| Potassium | 403 mg | 9% |
| Selenium | 15.8 µg | 29% |
| Sodium | 84.4 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 25.9 µg | 6% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 31.9 mg | 8% |
| Vitamin A | 0.13 µg | 0% |
| Vitamin C | 0.47 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 16.7 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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