1 cup (medium) of Granola (Gluten-Free) (60 g) has 252 calories. That works out to 420 calories per 100 g. It contains 36 g of carbs, 5.7 g of protein, 9 g of fat and 4.2 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Granola (Gluten-Free)?

Gluten-free granola is a toasted mixture of oats, nuts, seeds and sometimes dried fruit, usually held in crisp clusters with a little sweetener. Granola became popular as a breakfast food in North America; gluten-free versions are made with oats labelled gluten-free.

The clusters are crunchy, with chewy bites from dried fruit, and are commonly served with milk or yogurt and fresh fruit. It also works as a topping for porridge or smoothie bowls, or as a handful-sized snack. Its oats contribute fibre, while nuts and seeds make it relatively rich in fats; it provides 7 g of fibre per 100 g. For a lighter breakfast, measure out a portion and pair it with plain yogurt and seasonal fruit rather than adding extra sweeteners.

Granola (Gluten-Free) Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

60g

· 22% DV

Protein

9.5g

· 19% DV

Fat

15g

· 19% DV

Fiber

· 25% 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 (Gluten-Free) Vitamins & Minerals

Vitamins

0.22mg · 18% DV

Vitamin E

2.2mg · 15% DV

0.18mg · 14% DV

2.1mg · 13% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Zinc

2mg · 18% DV

Iron

3mg · 17% DV

How Nutritious Is Granola (Gluten-Free)?

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

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 (Gluten-Free) 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 (Gluten-Free)

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 Granola (Gluten-Free) 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 (Gluten-Free) 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 Granola (Gluten-Free) 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

Granola (Gluten-Free) Fat Profile

SATURATED

2.2g

MONOUNSATURATED

5.1g

POLYUNSATURATED

6.2g

⚖️

Omega 6:3 ratio 9.1:1

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

Compare Granola (Gluten-Free)

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Foods Similar to Granola (Gluten-Free)

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18 kcal

🌯

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210 kcal

🌯

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195 kcal

🍫

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350 kcal

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Waffle

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Frequently Asked Questions About Granola (Gluten-Free)

What is gluten-free granola made of?

Gluten-free granola is usually made from oats, nuts, and seeds that are baked into crisp clusters; dried fruit or a sweetener may also be added. Oats can be exposed to wheat during growing or processing, so gluten-free production matters for people avoiding gluten.

Is gluten-free granola safe for people with coeliac disease?

Gluten-free granola can be suitable for people with coeliac disease only when its oats and production are protected from gluten cross-contact. Oats are often processed alongside wheat, so choose granola clearly labelled gluten-free; people with coeliac disease should follow their clinician’s advice about oats.

How do you make gluten-free granola crunchy?

Bake gluten-free granola in an even layer and let it cool completely on the tray before breaking it up. Stirring it frequently can prevent larger clusters from forming, while adding dried fruit before baking can make some pieces softer.

Is gluten-free granola the same as muesli?

No. Gluten-free granola is typically baked with oil and a sweetener, giving it a toasted, crunchy texture; muesli is usually an uncooked mix of oats, nuts, seeds, and dried fruit. Either one needs suitable ingredients and handling to be gluten-free.

What can you eat with gluten-free granola?

Gluten-free granola pairs well with yoghurt, milk, or a plant-based alternative, and fresh fruit adds a softer, juicy contrast. Add it just before eating if you want to keep the clusters crunchy, since liquid quickly softens the oats.

Does gluten-free granola help with weight loss?

Gluten-free granola does not cause weight loss on its own. Nuts, seeds, and sweeteners can make it a substantial topping, so serve a modest amount with plain yoghurt or fruit rather than treating a large bowl as a light snack.

Can you eat gluten-free granola as a snack without milk?

Yes, gluten-free granola can be eaten dry as a crunchy snack, much like a trail mix. It is also easy to sprinkle over fruit or yoghurt; keep the bag sealed between servings so the clusters do not absorb moisture.

How should you store gluten-free granola?

Store gluten-free granola in an airtight container in a cool, dry cupboard to protect its crunch. Keep moisture out of the container, and let homemade granola cool fully before sealing it; trapped steam can soften the clusters.

Why does homemade gluten-free granola clump together?

Homemade gluten-free granola clumps because oil and a sticky sweetener bind the oats, nuts, and seeds as they bake. Pressing the mixture into the tray and leaving it undisturbed while it cools helps form larger, crisp clusters.

Can you use gluten-free granola as a topping?

Yes, gluten-free granola works as a crunchy topping for smoothie bowls, fruit, and yoghurt. Add it at the end rather than blending or mixing it in early, which can quickly soften the clusters.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026