1 cup (medium) of Granola (60 g) has 270 calories. That works out to 450 calories per 100 g. It contains 38.4 g of carbs, 5.7 g of protein, 9.6 g of fat and 3.9 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Granola?

Granola is a baked breakfast mixture of oats, nuts or seeds, and a sweetener, toasted into crisp clusters; dried fruit is often added. Its modern form is especially associated with the United States, though recipes and shop-bought blends vary widely. It is commonly eaten with milk or yoghurt, topped with fresh fruit, or sprinkled over smoothie bowls. The crunchy clusters add contrast to softer foods, and granola can also be eaten by the handful as a snack.

It is mainly a carbohydrate-rich, energy-dense choice, with some protein and fat from the oats, nuts, and seeds. For a lighter bowl, use a modest portion with plain yoghurt and fresh fruit, and compare labels if you want to limit added sweetener.

Granola Nutrition Facts

Selected: 100 g

450

KCAL / 100G

Carbs

64g

· 23% DV

Protein

9.5g

· 19% DV

Fat

16g

· 21% DV

Fiber

6.5g

· 23% DV

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

Calories come from: Carbs 58% · Protein 9% · Fat 33%

Granola Vitamins & Minerals

Vitamins

0.35mg · 29% DV

0.18mg · 14% DV

2.1mg · 13% DV

Biotin

4µg · 13% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

210mg · 30% DV

Magnesium

85mg · 20% DV

Zinc

2mg · 18% DV

How Nutritious Is Granola?

Nutrient density

Medium

45/ 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

44/ 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.

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 Granola

To burn the 450 calories in 100 g:

🚶

111min

Walking (5 km/h)

🏃

46min

Running (8 km/h)

🚴

61min

Cycling

🏊

52min

Swimming

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

Is 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 Granola Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Granola Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Granola Fat Profile

SATURATED

2.2g

MONOUNSATURATED

5.5g

POLYUNSATURATED

7.1g

⚖️

Omega 6:3 ratio 17.8:1

Above the ideal 4:1 (17.8:1).

Compare Granola

🥣vs🍚

Granola vs Bulgur Pilaf330 kcal more per 100 g

→🥣vs🍝

Granola vs Whole wheat pasta326 kcal more per 100 g

→🥣vs🥖

Granola vs Breadstick40 kcal more per 100 g

→🥣vs🥯

Granola vs Simit110 kcal more per 100 g

→

Foods Similar to Granola

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

🍞

Bread

265 kcal

Frequently Asked Questions About Granola

Is granola healthy for breakfast?

Granola can be a nutritious breakfast when it includes oats, nuts, and seeds, but some varieties contain plenty of added sweetener. Pair a modest serving with plain yogurt or fruit, and compare ingredient lists if you want a less-sweet option.

What is the difference between granola and muesli?

Granola is baked, so it is usually toasted and crunchy, while muesli is typically an uncooked mixture of grains, nuts, and dried fruit. Granola recipes more often use oil or a sweetener to help the ingredients toast and clump.

How do you make granola clusters?

To make granola clusters, coat the oats and other dry ingredients evenly with the binding mixture, press them firmly onto a baking tray, and avoid stirring while they bake. Let the tray cool completely before breaking the granola into pieces.

Can you eat granola with milk?

Yes, granola can be eaten with milk, just like cereal. Add the milk shortly before serving if you want the oats to stay crunchy; leaving them in milk for longer softens the clusters.

How do you make granola less sweet?

To make granola less sweet, reduce the honey, syrup, or sugar in a homemade recipe and use unsweetened dried fruit, or leave the fruit out. Store-bought granola varies, so compare ingredient lists rather than relying on its flavor alone.

How long does homemade granola last?

Homemade granola keeps its crunch best when it is completely cool and stored in an airtight container in a dry cupboard. Moisture softens it, while nuts can eventually develop a stale or rancid smell; discard it if you notice either.

Can you eat granola as a snack without milk or yogurt?

Yes, granola can be eaten by itself as a crunchy snack. It also works as a topping for fruit or a smoothie bowl, but the pieces may be crumbly, so pack it separately if you want to keep other foods from getting soggy.

Does granola need to be cooked before eating?

No, ready-made granola is already baked and can be eaten straight from the package. Homemade granola should be baked according to its recipe; uncooked mixtures intended for baking may not have the toasted texture people expect.

Can granola be used in baking?

Yes, granola can add a crunchy topping to muffins, fruit crisps, or baked oatmeal. Because it may already contain sweetener and nuts, adjust the recipe’s sweetness and watch the topping so it does not brown too quickly.

Why does granola go soft?

Granola usually goes soft when it absorbs moisture from the air or is mixed with milk or yogurt too far ahead of serving. Cool homemade granola fully before sealing it in an airtight container, and add it to wet foods just before eating.

Have another question about Granola?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026