Nutrition Facts
  Servings Per Recipe: 10
  Serving Size: 1 serving
Amount Per Serving
  Calories 292.5
  Total Fat 8.6 g
      Saturated Fat 1.0 g
      Polyunsaturated Fat 3.6 g
      Monounsaturated Fat 3.3 g
  Cholesterol 0.0 mg
  Sodium 417.6 mg
  Potassium 456.2 mg
  Total Carbohydrate 48.8 g
      Dietary Fiber 6.8 g
      Sugars 5.7 g
  Protein 7.9 g
  Vitamin A 44.8 %
  Vitamin B-12 0.0 %
  Vitamin B-6 59.1 %
  Vitamin C 0.8 %
  Vitamin D 0.0 %
  Vitamin E 9.7 %
  Calcium 36.0 %
  Copper 24.6 %
  Folate 38.5 %
  Iron 65.3 %
  Magnesium 26.5 %
  Manganese 107.7 %
  Niacin 40.6 %
  Pantothenic Acid     7.6 %
  Phosphorus     24.2 %
  Riboflavin 24.9 %
  Selenium 33.9 %
  Thiamin 51.9 %
  Zinc 12.1 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in SP_Stepf's Molasses Granola

View the full SP_Stepf's Molasses Granola Recipe & Instructions
Submitted by: SP_STEPF

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of SP_Stepf's Molasses Granola

178 calories of Instant, Quick, and Regular Oats Cereal, cooked with water, (0.50 cup, dry, yields)

24 calories of Sugar In The Raw, (1.20 tsp)

24 calories of Molasses, blackstrap, (0.50 tbsp)

19 calories of Canola Oil, (0.01 cup)

18 calories of Flaxseed, (0.30 tbsp)

17 calories of Blueberries, dried, (0.40 tbsp)

10 calories of Sesame Seeds, (0.20 tbsp)

10 calories of Trader Joe's Organic Reduced Sugar Strawberry Preserves, (0.40 tbsp)

7 calories of Sunflower Seeds, without salt, (0.01 cup, hulled)

4 calories of Cinnamon, ground, (0.20 tbsp)

3 calories of Pumpkin Seeds, (0.01 cup)

0 calories of Water, tap, (0.01 cup (8 fl oz))


Nutrition & Calorie Comments  

Just to add to the confusion of the 12 tsps of sugar=1/4 c. The nutritional breakdown lists calories per 1/2 cup serving of granola. If you look carefully at the number after raw sugar, it is 1.20 tsps or 1 and 2/10 tsp NOT 12. Remember, that is per 1/2 cup serving of granola. Submitted by:
CATLADY17
(11/3/10)
report inappropriate
I didn't have the dried blueberries so I used dried cranberries which we love. This was yummy but I have to watch that hubby doesn't sneak it, can only allow him a taste or 2 as he is diabetic and the healthiness (flaxseed, seeds & cinnamon) does't counteract the sugar Submitted by:
MYDONNA13
(8/20/09)
report inappropriate
Blackstrap molasses is a great source of iron, so I'll have to try this. So many granolas end up too sweet for me, I like that this one has under 6g of sugar per serving. Submitted by:
CAMELSAMBA
(8/7/09)
report inappropriate
I see why that person made the comment about 12 tsp = 1/4 cup. In the recipe you call of 1/8 cup raw sugar but if you check the indredient details it lists it as 12 tsp. And 12 tsp is 1/4 cup. Hope this clears up your confusion. Submitted by:
SHELTIELADY
(8/7/09)
report inappropriate
I haven't made it yet, but it sounds delicious. Which ingredient has so much sodium? I'd like to substitute something with less sodium since I have a difficult time keeping my sodium intake at a healthy level. Submitted by:
TRAVELINGTRISH
(8/7/09)
report inappropriate


Sign up for a FREE SparkPeople account