Oats vs Granola

The breakfast default against its dressed-up cousin.

Oats takes it, 50 to 37. A 13-point gap. Beta-glucan fiber that actually moves cholesterol numbers. The breakfast default for a reason. Granola’s case: Health food by reputation — check the sugar before you commit.

Tale of the tape

Nutrient	Oats per 100g	Granola per 100g
Calories	71 ●	471
Protein	2.5g	10.1g ●
Total Fat	1.4g ●	24.8g
Saturated Fat	0.2g ●	4.5g
Dietary Fiber	1.7g	7g ●
Sodium	49mg	35mg ●
Cholesterol	0mg	0mg
Potassium	61mg	350mg ●

Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.

Where Oats wins

Oats has 1.6x the protein of Granola per 100 calories.
Oats has 1.6x the fiber of Granola per 100 calories.
Oats has less saturated fat per 100 calories (Granola has more).

Where Granola wins

Granola has less sodium per 100 calories (Oats has more).

Questions

Is Oats healthier than Granola?

By our scoring, Oats grades higher (50 vs 37). The full nutrient comparison is in the tale of the tape above.

Which has more protein, Oats or Granola?

Oats: 3.5g per 100 calories. Granola: 2.1g per 100 calories.

How many calories are in Oats vs Granola?

Oats: 71 calories per 100g. Granola: 471 calories per 100g.

A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.