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Grano Calories
Whole grain, rich in fiber and vitamins
CALORIES
GI
POTASSIUM
FIBER
Grano Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
68g
· 79%
Protein
12.5g
· 15%
Fat
2.5g
· 6%
Fiber
10g
Grano Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
B3
4.5mg · 28% DV
B5
1mg · 20% DV
B6
0.3mg · 18% DV
Minerals
Manganese
3mg · 130% DV
Selenium
35µg · 64% DV
Phosphorus
340mg · 49% DV
Magnesium
115mg · 27% DV
Grano Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Grano Processed?
NOVA 1
Unprocessed
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 Grano Contain Allergens?
No known major allergens
Which Diets Is Grano 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
Grano Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Grano
Grano — Frequently Asked Questions
How do you cook grano so it stays fluffy rather than sticky?
Rinsing it before cooking can remove excess surface starch. Letting it rest briefly after cooking and fluffing it gently instead of stirring aggressively helps keep the grains separate.
Should grano be soaked before cooking?
It can usually be cooked without soaking, but soaking may shorten cooking time and soften the texture. This is especially useful if you are using a less processed whole-grain form.
Does cooking reduce grano’s nutritional value?
Cooking can lower some heat-sensitive vitamins, but it does not remove its core carbohydrate, protein, and fibre content. Boiling in a lot of water and discarding the water may lead to greater losses of water-soluble nutrients.
Is grano better before or after a workout?
It can work in both situations. Before training it can provide steady energy, and after training it pairs well with a protein-rich food for a more balanced recovery meal.
What foods pair well with grano for a more balanced meal?
Beans, lentils, yogurt, eggs, fish, and vegetables all pair well with it. Combining grano with protein-rich and fibre-rich foods usually makes the meal more filling and nutritionally broader.
How does grano compare with rice?
The choice depends on texture, taste, and your meal goal. Grano may be preferred when you want a more fibre-rich, hearty grain, while rice is often chosen for a softer texture and milder flavor.
Is grano okay to eat at night?
Yes, it can be part of an evening meal. Keeping the portion moderate and pairing it with vegetables and protein usually makes it a comfortable dinner option.
Can grano cause bloating?
Because it contains fibre, some people may notice bloating if they eat a large amount, especially if they are not used to high-fibre foods. Starting with a smaller portion and drinking enough water often helps.
How should grano be stored, and how can you tell if it has gone bad?
Keep dry grano in a sealed container in a cool, dry place away from light. If it smells musty, rancid, or shows signs of moisture or mold, it should not be eaten; cooked grano should be refrigerated and used promptly.
Can cooked grano be frozen?
Yes, cooked grano freezes well in portioned containers. Thawing it in the fridge and reheating with a small splash of water can help preserve its texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.