This cereal has 489 kcal per 100 g. Portion estimation errors for calorie-dense foods reach 50–200% (Almiron-Roig et al., Appetite 2013). A typical bowl is 60–80 g, not the 30 g serving on the label. Weigh once to calibrate your eye.
How should I track Granola, plain (dry)?
Granola, plain (dry) is high in magnesium. The key to tracking Granola, plain (dry) is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.