How many calories are in Pumpkin Seed + Flax Granola?

100 g of Pumpkin Seed + Flax Granola has 473 kcal. Serving, 1 cup, 96 g (96 g): about 454 kcal.

Is Pumpkin Seed + Flax Granola high in protein?

Pumpkin Seed + Flax Granola contains 10.9 g of protein per 100 g (22% of the 50 g Daily Value), or 10.5 g in serving, 1 cup, 96 g (96 g). About 9% of its calories come from protein. Compared with other breakfast cereals, that is above the median (median 9.4 g).

How many carbs are in Pumpkin Seed + Flax Granola?

Pumpkin Seed + Flax Granola has 67.3 g of total carbohydrates per 100 g, including 9.1 g of fiber and 18.2 g of sugars.

How much fat is in Pumpkin Seed + Flax Granola?

Pumpkin Seed + Flax Granola contains 18.2 g of fat per 100 g, of which 2.7 g is saturated (14% of the Daily Value).

What vitamins and minerals does Pumpkin Seed + Flax Granola contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (23% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Pumpkin Seed + Flax Granola?

100 g contains 82 mg of sodium, 4% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated September 26, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pumpkin Seed + Flax Granola

Packaged product Breakfast Cereals Nature's Path Organic

Pumpkin Seed + Flax Granola contains 473 kcal per 100 g. A serving, 1 cup, 96 g (96 g) provides about 454 kcal.

Roughly 56% of its calories come from carbohydrates, with 34% from fat and 9% from protein (estimated with general energy factors).

That is more energy than the typical item in breakfast cereals on FoodFactly, where the median is 403 kcal per 100 g across 10,724 products.

100 g provides 23% of the Daily Value for iron.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

473kcal per 100 g

10.9 gprotein

67.3 gcarbohydrates

18.2 gfat

454kcal in serving, 1 cup, 96 g (96 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	473 kcal
Total fat L	18.2 g	23%
Saturated fat L	2.7 g	14%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	82 mg	4%
Total carbohydrates L	67.3 g	24%
Dietary fiber L	9.1 g	33%
Total sugars L	18.2 g
Added sugars L	16.4 g	33%
Protein L	10.9 g	22%
Choline L	0 mg	0%
Calcium L	51 mg	4%
Iron L	4.2 mg	23%
Potassium L	335 mg	7%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 9%
Carbohydrates 56%
Fat 34%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein10.9 gabove the median for breakfast cereals (median 9.4 g)
Fiber9.1 gabove the median for breakfast cereals (median 7.1 g)
Sugars18.2 gabove the median for breakfast cereals (median 17.8 g)
Fat18.2 gin the top quarter of breakfast cereals (median 11.8 g)
Saturated fat2.7 gabove the median for breakfast cereals (median 2.1 g)
Sodium82 mgbelow the median for breakfast cereals (median 136 mg)
Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Fats and cholesterol (3)

Monounsaturated fat L	5.5 g
Polyunsaturated fat L	9.1 g
Omega-3 fatty acids L	1.6 g

Sugars and starch (1)

Starch L	0 g

Carotenoids (1)

Vitamin D (D2 + D3), International Units L	0 IU

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	469 kcal	473 kcal
Protein	10.9 g	10.9 g
Carbohydrates	67.3 g	67.3 g
Fat	18.2 g	18.2 g
Fiber	7.3 g	9.1 g
Sugars	18.8 g	18.2 g
Sodium	78.1 mg	82 mg

Product details

Brand: Nature's Path Organic
Barcode: 0058449890072
Quantity: 115 oz
Label serving: 1 cup (96 g)
Category: Breakfast Cereals
Nutri-Score: C as computed by Open Food Facts
NOVA group: 3 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Whole grain rolled oats*, cane sugar*, soy oil*, brown rice flour*, pumpkin seeds*, flax seeds*, brown rice syrup*, sea salt, molasses*, rice starch*, cinnamon*

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Oats Sugar Rice Salt Cinnamon

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 1155938. License: CC0 1.0 (U.S. public domain). Source record dated December 19, 2020. Imported November 6, 2026.
Open Food Facts, record 0058449890072. License: ODbL 1.0 (Open Food Facts). Source record dated September 26, 2026. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.