1 cup (medium) of Gluten-Free Granola (60 g) has 252 calories. That works out to 420 calories per 100 g. It contains 33 g of carbs, 6 g of protein, 9.6 g of fat and 4.2 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Gluten-Free Granola?

Gluten-free granola is a toasted cereal mix, usually made with rolled oats, nuts and seeds, often with dried fruit folded in. Its loose clusters are crisp and crumbly, with a gently toasted, nutty flavour and bursts of sweetness from the fruit.

It is commonly served for breakfast with milk or yoghurt, topped with fresh fruit, and can also be eaten by the handful as a snack. The oats contribute fibre, while nuts and seeds make it a satisfying source of fats; a 60 g cup is a typical serving. If you need to avoid gluten, choose oats and granola clearly certified gluten-free, since oats can be exposed to gluten during growing or processing. For a lighter bowl, keep the portion modest and add fresh fruit.

Gluten-Free Granola Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

55g

· 20% DV

Protein

10g

· 20% DV

Fat

16g

· 21% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 54% · Protein 10% · Fat 36%

Gluten-Free Granola Vitamins & Minerals

Vitamins

0.35mg · 29% DV

Biotin

6µg · 20% DV

Vitamin E

2.2mg · 15% DV

0.18mg · 14% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

220mg · 31% DV

Magnesium

85mg · 20% DV

Zinc

2mg · 18% DV

How Nutritious Is Gluten-Free Granola?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Gluten-Free Granola Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gluten-Free Granola

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Gluten-Free Granola Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Gluten-Free Granola Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Gluten-Free Granola Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gluten-Free Granola Fat Profile

SATURATED

2.2g

MONOUNSATURATED

6.5g

POLYUNSATURATED

5.5g

⚖️

Omega 6:3 ratio 9.1:1

Above the ideal 4:1 (9.1:1).

Compare Gluten-Free Granola

🥣vs🍚

Gluten-Free Granola vs Bulgur Pilaf300 kcal more per 100 g

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Gluten-Free Granola vs Whole wheat pasta296 kcal more per 100 g

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Gluten-Free Granola vs Breadstick10 kcal more per 100 g

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Gluten-Free Granola vs Simit80 kcal more per 100 g

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Foods Similar to Gluten-Free Granola

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Gluten-Free Granola

What is gluten-free granola made of?

Gluten-free granola is usually made with oats, nuts, seeds and dried fruit, mixed with oil and a sweetener before baking. Ingredients vary, so some versions also include spices, coconut or chocolate.

Is all granola gluten-free?

No, regular granola is not always gluten-free. Oats can be contaminated with wheat during growing or processing, and recipes may include gluten-containing ingredients, so choose granola specifically made and labeled gluten-free if you need to avoid gluten.

How do you eat gluten-free granola?

Gluten-free granola is commonly eaten with yogurt or milk for breakfast. You can also sprinkle it over smoothie bowls or fruit, or use it as a crunchy topping just before serving so it does not soften.

How do you make gluten-free granola at home?

Mix gluten-free oats with nuts and seeds, then coat them lightly with oil and a sweetener. Bake the mixture until golden, stirring once or twice; add dried fruit after it has cooled to keep the fruit from hardening.

What is the difference between gluten-free granola and muesli?

Gluten-free granola is usually mixed with oil and a sweetener, then baked until crisp. Muesli is typically an unbaked mix of oats, nuts and fruit. Either needs suitable ingredients and handling to be gluten-free.

Can you eat gluten-free granola without cooking it?

Yes, gluten-free granola is ready to eat and does not need further cooking. Add it straight to milk or yogurt, or eat it as a crunchy snack; cooking it again may make it overly browned.

How should you store gluten-free granola?

Store gluten-free granola in an airtight container in a cool, dry place to protect its crunch. Let homemade granola cool completely before sealing it, since trapped warmth can create moisture and soften the clusters.

Does gluten-free granola help with weight loss?

Gluten-free granola does not cause weight loss by itself, but oats, nuts and seeds can make breakfast more filling. Pair a modest serving with yogurt or fruit rather than treating granola as an unlimited snack.

Can people with diabetes eat gluten-free granola?

People with diabetes can eat gluten-free granola, but sweetened varieties may affect blood glucose. Check for ingredients such as honey or syrup and consider the portion; a dietitian can help match it to an individual meal plan.

How do you get clusters in gluten-free granola?

To make clusters in gluten-free granola, use enough binder, such as oil with honey or maple syrup, and press the mixture firmly onto the baking tray. Let it cool without stirring before breaking it into pieces.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026