Calories in a Rusk, Granola Bar and Bowl of Granola

By NYUS Inc. · Published 27 October 2026

A rusk dunked in chai, a granola bar from the shop, a bowl of granola with milk: three snacks that can be logged by the piece or the bowl, and the piece is very different in size. This guide gives three reference rows from USDA FoodData Central, each with the portions USDA prints on the record. They are generic US records, not a brand and not an Indian tea rusk or the pack in your hand, and Indian food tables (IFCT 2017) have no rusk, granola or cereal bar row at all.

The short answer

By the USDA records below, one rusk (10 g) is about 41 kcal and USDA's other rusk portion, half an ounce (14.2 g), about 58 kcal. A hard plain granola bar is about 99 kcal at 21 g, 118 kcal at 25 g and 132 kcal at 28 g. A cup of homemade granola (122 g) is about 597 kcal, and one ounce (28.35 g) about 139 kcal. Our reading: per 100 g the three rows are close, 407 to 489 kcal, so the weight of the portion decides the calories. A rusk is a small piece, a bar is two to three times heavier and a cup of granola is more than four times a bar, by the weights USDA prints. Corn flakes and muesli are left out because SR Legacy lists them only under brand names.

Calories per portion

Each figure is our arithmetic: kcal per 100 g times the grams in the portion, divided by 100, rounded to the nearest kcal with half rounding up. The portion weights are USDA's, printed on each record page.

The sums: granola 489 × 122 / 100 = 596.58, so 597 kcal, and 489 × 28.35 / 100 = 138.63, so 139; granola bar 471 × 28 / 100 = 131.88, so 132, 471 × 25 / 100 = 117.75, so 118, and 471 × 21 / 100 = 98.91, so 99; rusk 407 × 14.2 / 100 = 57.79, so 58, and 407 × 10 / 100 = 40.7, so 41 kcal. Protein, fat and carbohydrate are the same arithmetic on the per 100 g figures, rounded to 0.1 g with half rounding up.

What stands out in the numbers

• Per 100 g the rows run from 407 to 489 kcal: homemade granola 489, hard plain granola bar 471 and rusk toast 407.
• The portion weights differ a lot. USDA's rusk is 10 g, its granola bars are 21 to 28 g and its cup of granola is 122 g, so the portions in the table run from 41 kcal to 597 kcal, by our arithmetic.
• Fat per 100 g, as printed: granola 24.3 g, granola bar 19.8 g and rusk toast 7.2 g; the rusk has the least fat and the most carbohydrate (72.3 g).
• Protein per 100 g is similar: 13.7 g for granola, 13.5 g for rusk toast and 10.1 g for the granola bar.

Why these are reference rows, not your pack

• The rusk is a US rusk toast cracker. The record is USDA's generic rusk toast, not an Indian tea rusk, not a suji or atta rusk from a bakery and not a named brand. Indian rusks differ in size, shape and recipe, so weigh yours when you can and scale from the per 100 g column.
• The granola is a homemade recipe. The record's protein, fat and sodium are marked "Recipe; Cookbook" on its page. It is not a shop pack with added sugar, nuts or dried fruit, and a muesli or a flavoured granola is a different food.
• The bar is hard, plain. A chewy, chocolate-coated, protein or fruit-filled bar is not this row.
• Corn flakes and muesli are not here. SR Legacy has them only as records named for a brand, which this page does not use, so we give no number for them. Read the pack for those.
• For a packaged product, the pack wins. This page uses no pack labels, so it does not mix them with the three records.

How to log it so the numbers hold

• Log by weight or by count, not "a bowl". A cup of granola is USDA's 122 g; your bowl may hold more or less. Weigh once and scale from the per 100 g column.
• Count the rusks. Two or three rusks with a cup of chai is two or three times the single rusk figure; our chai and coffee guide gives the cup.
• Add the milk or curd. Granola with milk includes the milk's calories; our milk guide gives cow and buffalo milk per 100 g.
• Do not mix sources inside one day. If you log a packaged bar from its pack, keep to the pack.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target, and any claim about what these foods do to your weight or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Any named brand, pack label or FSSAI figure: not used, so the page does not mix label numbers with the records above.
• Corn flakes, muesli, oats cereals, flavoured, chocolate-coated, protein and fruit bars, Indian bakery rusks, khari and toast, and cream biscuits: not covered here. Plain biscuits are in our chocolate and biscuit guide.
• An IFCT 2017 comparison: IFCT 2017 has no rusk, granola, muesli, corn flakes or cereal bar row (we searched all 585 pages of the PDF on 27 Oct 2026 for rusk, granola, muesli, corn flakes, breakfast cereal, cereal bar, granola bar and toast, and found no row).
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 171646 (Cereals ready-to-eat, granola, homemade): Energy 489 kcal, protein 13.7 g, total fat 24.3 g, carbohydrate 53.9 g per 100 g; household portions printed on the record: 1 cup 122 g, 1 oz 28.35 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 167542 (Snacks, granola bars, hard, plain): Energy 471 kcal, protein 10.1 g, total fat 19.8 g, carbohydrate 64.4 g per 100 g; household portions: 1 bar 21 g, 1 bar 25 g, 1 bar (1 oz) 28 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 174981 (Crackers, rusk toast): Energy 407 kcal, protein 13.5 g, total fat 7.2 g, carbohydrate 72.3 g per 100 g; household portions: 1 rusk 10 g, 0.5 oz 14.2 g (read 27 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), PDF searched on 27 Oct 2026 for rusk and cereal snack terms: no row found.
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The portion weights in the table are USDA's, printed on the record pages above. The names in the first column are USDA's record names.

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