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Golden-brown toasted oat clusters mixed with visible nuts, seeds, and small pieces of dried fruit, served loosely in a bowl with an irregular crunchy texture.
🌿High Fiber

Granola Calories

Baked oat, nut, and sweetener mixture

CALORIES

450kcal

GI

55medium

POTASSIUM

320mg

FIBER

6.5g

Granola Nutrition Facts

Selected: 100 g

450

KCAL / 100G

Carbs

64g

· 58%

Protein

9.5g

· 9%

Fat

16g

· 33%

Fiber

6.5g

Granola Vitamins & Minerals

Vitamins

B1

0.35mg · 29% DV

B2

0.18mg · 14% DV

B3

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

Granola Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

35
High

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

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).

Foods Similar to Granola

🌾

Finely ground oats, raw

379 kcal

🍜

Cooked noodles

138 kcal

🍜

Instant noodles, dry

470 kcal

🍞

Whole grain whole wheat bread

247 kcal

🍝

Farfalle pasta with tomato sauce

132 kcal

🍝

Plain spaghetti

158 kcal

🍚

White rice, cooked

130 kcal

🍝

Rigatoni with tomato sauce

132 kcal

Granola — Frequently Asked Questions

How many calories are in granola?

Granola contains 450 calories per 100 g. The calorie intake changes according to the amount eaten.

What are the carbs, fat, and protein in granola?

Per 100 g, granola provides 64 g of carbohydrates, 16 g of fat, and 9.5 g of protein.

Is granola high in protein?

Granola provides 9.5 g of protein per 100 g. The protein amount depends on the portion consumed.

How much fiber does granola have?

Granola contains 6.5 g of fiber per 100 g.

What is the glycemic index of granola?

Granola has a glycemic index of 55.

Is granola suitable for a vegetarian diet?

Granola is compatible with vegetarian, omnivore, and flexitarian eating patterns.

What allergens are in granola?

Granola contains tree nuts, peanuts, and gluten. It is not suitable for people with allergies or sensitivities to these allergens.

Is granola gluten-free?

No. Granola contains gluten.

Is granola a processed food?

Yes. Granola is classified as a processed food.

Is granola healthy?

Per 100 g, granola contains 450 calories, 64 g of carbs, 16 g of fat, 9.5 g of protein, and 6.5 g of fiber. As a processed food, its fit in a diet depends on individual needs and the amount consumed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.