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Nutrition Facts

  Servings Per Recipe: 8
  Serving Size: 1 serving

Amount Per Serving
  Calories 180.9
  Total Fat 5.2 g
      Saturated Fat 1.0 g
      Polyunsaturated Fat 1.5 g
      Monounsaturated Fat 2.1 g
  Cholesterol 0.0 mg
  Sodium 153.9 mg
  Potassium 205.8 mg
  Total Carbohydrate 30.5 g
      Dietary Fiber 3.9 g
      Sugars 10.9 g
  Protein 5.0 g
  Vitamin A 5.9 %
  Vitamin B-12 0.0 %
  Vitamin B-6 3.6 %
  Vitamin C 0.3 %
  Vitamin D 0.0 %
  Vitamin E 6.5 %
  Calcium 2.9 %
  Copper 6.8 %
  Folate 3.2 %
  Iron 10.4 %
  Magnesium 7.8 %
  Manganese 52.4 %
  Niacin 3.3 %
  Pantothenic Acid     1.6 %
  Phosphorus     6.2 %
  Riboflavin 3.7 %
  Selenium 5.2 %
  Thiamin 5.5 %
  Zinc 8.6 %


*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 Low-Fat Maple Granola

View the full Low-Fat Maple Granola Recipe & Instructions

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 Low-Fat Maple Granola

75 calories of Oats, Quaker, (0.25 cup)

25 calories of Maple Syrup, (0.03 cup)

24 calories of Almonds, (0.03 cup, whole)

19 calories of Apricots, dried, (0.06 cup, halves)

12 calories of Wheat germ, crude, (0.03 cup)

11 calories of Coconut, sweetened, (0.03 cup)

9 calories of Pumpkin seeds, (0.03 cup)

2 calories of Vanilla Extract, (0.13 tsp)

1 calories of Cinnamon, ground, (0.13 tsp)

0 calories of Salt, (0.06 tsp)


Nutrition & Calorie Comments  

i prefer celtic sea salt, so you get a crunchy bite of ocean goodness and minerals, and the salt doesn't permeate the entire mix. i also use a little local honey instead of maple syrup, no juice, and a pkg of two of truvia. mixed dried berries from the big box store are perfect for this. Submitted by:
ZIPPERGIRL_

(8/22/12)
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Great recipe - very versatile. I added whey protein natural flavor just for some added protein. Submitted by:
AZSKIES

(6/22/12)
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Make sure, though, that your pumpkin seeds are not roasted. This makes the granola a bit more salty than needed. Submitted by:
SCOTTAGOULD

(5/22/12)
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This is a great basic recipe. All the complaints about the calories here... do you realize how many more calories you get (along with added chemicals) when you buy granola? !/2 cup serving is actually all you should be having... just add some fresh berries on top and good to go! Submitted by:
HOPEWELLNESS

(5/17/12)
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I'd like the calories per Tbsp on this one as I put two over my 1/4 cup oatmeal for a tastier cereal treat with yogurt. Submitted by:
1234MOM

(3/26/12)
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This is absolutely delicious, but lets face, it is is high in calories, and it makes the math complicated. A serving is 5/8 cup, and spark tells you to have 1/3 a serving!!! That ends up a teaspoon of granola practically!!! Submitted by:
CAROLEE1945

(10/22/11)
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Tasty. I calculated the calories at about 290 for 1/6 of the recipe. I will make it again as it's a great topping for yogurt. Submitted by:
3LITTLEPIGSRWE

(7/1/11)
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Sodium content 198.6 Submitted by:
TREYONE

(4/12/11)
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Good, versatile recipe. Used no salt, no coconut, honey instead of maple syrup, orange juice instead of apple juice, sliced almonds, unsalted sunflower seeds and dried cranberries. Yummy! Could also add some chocolate chips, especially for the kids. Change fruits, juices and nuts/seeds for variety. Submitted by:
TRICIAN13

(4/11/11)
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This recipe sounds so delicious, but way too many carbs for the portion. I am diabetic. Submitted by:
GRANDMADAR2

(4/11/11)
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I found this recipe delicious and so did my teenage son. All granola has a high calorie count for the serving size - most are based on 1/2 a c or less per serving. It would not be satisfying for me as a breakfast meal - so I don't eat it as a breakfast but in smaller servings to snack on. Submitted by:
MAZDAWD50

(3/13/11)
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The house smelled so good while it was baking. Now I have to hide the granola from my husband. Very Yummy but high Calories. Great as a topper for yogurt. Submitted by:
KGATERUHTER

(2/21/11)
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Good but not really worth the calories- made it for a snow day breakfast as a treat. Submitted by:
KLBENT

(2/3/11)
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I am going to try this recipe although the calorie count seems high it's loaded with lots of good stuff and I don't usually eat more than 1/4 cup with fruit and yogurt. Submitted by:
DEBBIECRAVENS

(12/1/10)
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I was looking to see if you could remove the salt (I have edema issues) And not a huge fan of maple flavoring I liked all the suggestions I may try this. Watch out for dried fruits Alot of them are very high in sugar/carbs. Unless you can dry them yourself. I would probably add fresh fruit instead Submitted by:
ITSALWAYSABTME

(11/30/10)
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How is 563 calories per cup a reduced calorie anything? I'm sure it is good tasting, but it is not much else. surely Submitted by:
OZARKRED1

(11/30/10)
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I had my "sugar junkie" breakfast cereal loving daughter help me make this. Now she's excited to eat her own healthy cereal! Thank YOU! Submitted by:
HOBBETTES_MOMMY

(10/24/10)
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I love this type granola and will try it. Yes, calories are a bit high for such small servings but it's filling, satisfying and healthy with all those nuts. I love the texture and taste! thanks. Submitted by:
MINI-ME2BE

(10/5/10)
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This was the first recipe I made when Hubby and I joined. It is excellent, although I also made a few changes. I used the sugar free maple sryup, and added dried cranberries. We loved it. Submitted by:
HALOSEEKER

(10/3/10)
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Great recipe, but too many calories in such a tiny package --- I'll leave this one to you Skinny-Minnies out there :) I need to pack more into my meager calories for the day :( Submitted by:
JANNIE5402

(10/3/10)
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I love this granola, it may be high in calories but you only need 0.5 oz to get the delicious taste, & that's not alot of calories , 35 cals actually, addicted to it specialy on plain organic yogurt. Submitted by:
ROND06

(6/27/10)
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This granola was great! Not too sweet like most of the granola in the store. I changed the recipe and used 2 tbsp honey instead of the maple syrup and used only .25 cup raisins and did not use coconut, which cuts out a lot of calories, with only 190 calories per half cup. My fiancee loved it! Submitted by:
MARNIASHKA

(5/26/10)
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I used sugar free syrup, and used dried apricots cut up and diced. I also mixed the juice, syrup, vanilla, and coconut first and added to dry ingredients, cut the salt, and used some whey powder for protein (a good source for bariatric surgery people). Submitted by:
BELLMIA

(5/7/10)
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Very good. Used pecans instead of almonds and dried apricots as the fruit and omitted the salt. Used a third of a serving on a yoghurt parfait. A lot tastier and not as sweet as commercial brands with no preservatives. Submitted by:
4EVERTYPING

(4/11/10)
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This sounds great, but not something I would be eating. Too high calorie, carbs sugar, sodium for my diet. I would rather have something more filling for the cost of a meal. Submitted by:
TRISH106

(4/9/10)
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Good energy snack if you plan on being active, but a little high in calories for just sitting around. Submitted by:
GTPRINCESA

(3/29/10)
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I have been making this for YEARS! I don't add salt and I use apple or cherry juice not concentrate. Just 2 tbls in yogurt makes a satisfing breakfast with a fruit on the side. Submitted by:
LINDYLU11

(3/29/10)
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This sounds so good, but I am diabetic and have highBP, so the salt and concentrate are out for me.. perhaps sugar free syrup, skip the concentrate and no salt or Nu-salt.. Submitted by:
PICKIE98

(3/18/10)
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Wonderful, easy recipe. I just replaced maple syrup with a sugar free version - yummy!!! Submitted by:
ANGELAINFL

(3/11/10)
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very tasty i serve over low fat yogurt Submitted by:
JEANY42

(2/15/10)
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I tried this today-Great. I'm more used to Granola I make with wheat germ, flax seed meal, and nuts with oil and honey. But I know my type is way higher in Fats and Calories. So this was my choice for my spark diet. And it was just as good over yogurt or jello or pudding-Low fat of course.Thank you Submitted by:
LIFEOCAMPING

(1/22/10)
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This looks tasty. I'm trying it this weekend. I'm not too worried about the calories because I need a big breakfast or I am starving by mid morning. I bet this will taste great over yogurt. Submitted by:
GIRLIE_BIKE

(1/22/10)
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Tasted great, we added some more nuts to make it even more yummy. Also tasted great mixed in with a low fat yogart! Submitted by:
DIAMONDZRJ

(1/6/10)
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so much salt calories think you should br able to bring everything down wonder if on line chef could tale a look Submitted by:
WELSCH

(11/8/09)
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I misread the serving size on my meal plan and ate way more calories than I had intended! It was pretty yummy, though. Submitted by:
MAMA2BHOT

(9/30/09)
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