1 cup (medium) of Gluten-Free Sugar-Free Granola (60 g) has 246 calories. That works out to 410 calories per 100 g. It contains 27.6 g of carbs, 6.6 g of protein, 10.2 g of fat and 4.8 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.

What is Gluten-Free Sugar-Free Granola?

Gluten-free, sugar-free granola is a baked mixture of oats, nuts and seeds, with granola commonly associated with the United States. This version combines gluten-free oats with almonds, pumpkin seeds and sunflower seeds, without added sugar.

Its toasted clusters are dry and crisp, with a pleasantly uneven crunch from the larger pieces. It is often served for breakfast with milk or yoghurt and fresh fruit, or sprinkled over a smoothie bowl; it also makes a handy snack on its own. Oats, nuts and seeds give it a filling mix of fibre, protein and fats: a 100 g portion has 8 g of fibre. For a lighter bowl, use a modest handful and add plenty of plain yoghurt and fruit.

Gluten-Free Sugar-Free Granola Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

46g

· 17% DV

Protein

11g

· 22% DV

Fat

17g

· 22% DV

Fiber

· 29% DV

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

Calories come from: Carbs 48% · Protein 12% · Fat 40%

Log this food in EatBetter

100,000+ people use it

Get your daily calorie target
Snap your meal, log it in seconds
See every vitamin and mineral

📸 Scan the code to get the app free.

Get the App Free

The EatBetter app recognising potatoes, broccoli and salmon on a plate

Gluten-Free Sugar-Free Granola Vitamins & Minerals

Vitamins

0.35mg · 29% DV

Vitamin E

2.8mg · 19% DV

0.18mg · 14% DV

Biotin

4µg · 13% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

210mg · 30% DV

Magnesium

85mg · 20% DV

Potassium ⭐

320mg · 9% DV

Copper

0mg · 0% DV

How Nutritious Is Gluten-Free Sugar-Free Granola?

Nutrient density

High

60/ 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

47/ 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 Sugar-Free Granola Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Gluten-Free Sugar-Free Granola

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

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 Sugar-Free Granola Processed?

NOVA 2

Minimally 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 Sugar-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 Sugar-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 Sugar-Free Granola Fat Profile

SATURATED

2.1g

MONOUNSATURATED

7.1g

POLYUNSATURATED

7.2g

⚖️

Omega 6:3 ratio 10.3:1

Above the ideal 4:1 (10.3:1).

Compare Gluten-Free Sugar-Free Granola

🥣vs🍚

Gluten-Free Sugar-Free Granola vs Bulgur Pilaf290 kcal more per 100 g

→🥣vs🍝

Gluten-Free Sugar-Free Granola vs Whole wheat pasta286 kcal more per 100 g

→🥣vs🥖

Gluten-Free Sugar-Free Granola vs BreadstickSame calories per 100 g

→🥣vs🥯

Gluten-Free Sugar-Free Granola vs Simit70 kcal more per 100 g

→

Foods Similar to Gluten-Free Sugar-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 Sugar-Free Granola

What is in Gluten-Free Sugar-Free Granola?

Gluten-Free Sugar-Free Granola typically combines gluten-free oats with nuts and seeds; this version includes visible almonds, pumpkin seeds, and sunflower seeds. The exact ingredients vary by recipe, so check the ingredient list if you need to avoid a particular ingredient.

How do you eat Gluten-Free Sugar-Free Granola?

Eat Gluten-Free Sugar-Free Granola with yogurt, milk, or a plant-based drink, or sprinkle it over fruit. Add it just before serving to keep the toasted clusters crisp, especially if you are preparing breakfast ahead of time.

Is Gluten-Free Sugar-Free Granola safe for people with celiac disease?

It can be, provided the Gluten-Free Sugar-Free Granola is made and packed to prevent gluten cross-contact. Oats can be contaminated during growing or processing, so choose a product reliably labeled gluten-free if you have celiac disease.

Does Gluten-Free Sugar-Free Granola contain any sugar?

It may contain naturally occurring sugars from ingredients, even when Gluten-Free Sugar-Free Granola has no added sugar. “Sugar-free” does not mean carbohydrate-free: oats still contribute carbohydrates, and recipes may include ingredients such as dried fruit.

Can Gluten-Free Sugar-Free Granola raise blood sugar?

Yes, Gluten-Free Sugar-Free Granola can raise blood sugar because oats contain carbohydrates, even without added sugar. The portion and what you eat with it matter; if you have diabetes, ask your dietitian how to fit it into your meal plan.

How is Gluten-Free Sugar-Free Granola different from regular granola?

Gluten-Free Sugar-Free Granola is made without gluten-containing ingredients and without added sugar, unlike some conventional granolas. Recipes differ, though, and gluten cross-contact or naturally occurring sugars may still matter depending on the product.

How can you make Gluten-Free Sugar-Free Granola at home?

To make Gluten-Free Sugar-Free Granola, mix certified gluten-free oats with nuts and seeds, then bake until toasted. Use a suitable sugar-free binder if you want clusters, and spread the mixture evenly so it browns without burning.

How do you get Gluten-Free Sugar-Free Granola to form crunchy clusters?

Press Gluten-Free Sugar-Free Granola firmly onto the baking tray and avoid stirring it repeatedly while it bakes. Let it cool completely before breaking it apart; the clusters firm up as they cool.

How should you store Gluten-Free Sugar-Free Granola?

Store Gluten-Free Sugar-Free Granola in an airtight container in a cool, dry place once it has cooled completely. Moisture softens the clusters, and warmth can make the nuts and seeds taste stale faster.

Can Gluten-Free Sugar-Free Granola help with weight loss?

Gluten-Free Sugar-Free Granola does not cause weight loss by itself, but its oats, nuts, and seeds can make a filling meal component. It is easy to pour a large serving, so pair a measured portion with yogurt or fruit.

Have another question about Gluten-Free Sugar-Free 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 26, 2026