1 cup (medium) of Date granola (60 g) has 246 calories. That works out to 410 calories per 100 g. It contains 39 g of carbs, 4.9 g of protein, 7.5 g of fat and 4.7 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Date granola?

Date granola is a toasted mix of oats, chopped dates, nuts and seeds, in the style of granola popularized in North America. The dates lend a caramel-like sweetness, while the baked oats and nuts make the clusters crisp with a pleasantly chewy bite from the fruit.

It is commonly eaten for breakfast with milk or yogurt, often topped with fresh fruit; it also works as a quick snack by itself. In Turkey, granola is often served in a breakfast bowl, sometimes alongside tea. It is carbohydrate-rich and provides fibre, with nuts adding some protein and fat. For a lighter bowl, keep the portion modest and pair it with plain yogurt and fresh fruit.

Date granola Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

65g

· 24% DV

Protein

8.2g

· 16% DV

Fat

12.5g

· 16% DV

Fiber

7.8g

· 28% DV

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

Calories come from: Carbs 64% · Protein 8% · Fat 28%

Date granola Vitamins & Minerals

Vitamins

0.18mg · 15% DV

Vitamin E

1.8mg · 12% DV

0.14mg · 11% DV

0.5mg · 10% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

190mg · 27% DV

Magnesium

85mg · 20% DV

Iron

3mg · 17% DV

How Nutritious Is Date granola?

Nutrient density

Medium

52/ 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

42/ 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.

Date 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 Date 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 Date 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 Date granola Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Date granola Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Date granola Fat Profile

SATURATED

1.7g

MONOUNSATURATED

3.7g

POLYUNSATURATED

3.2g

⚖️

Omega 6:3 ratio 16.1:1

Above the ideal 4:1 (16.1:1).

Compare Date granola

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Date granola vs Whole wheat pasta286 kcal more per 100 g

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Date granola vs BreadstickSame calories per 100 g

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Date granola vs Simit70 kcal more per 100 g

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Foods Similar to Date granola

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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450 kcal

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150 kcal

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Basmati Rice Pilaf

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Pasta (Boiled)

155 kcal

Frequently Asked Questions About Date granola

What is date granola made of?

Date granola is typically made with rolled oats, chopped dates, nuts, and seeds, then toasted into crunchy clusters. Some recipes also use oil or a sweetener such as honey, so the ingredients can vary between homemade and packaged versions.

How do you eat date granola?

Eat date granola with milk or yogurt, or sprinkle it over fruit, oatmeal, or a smoothie bowl. Add it just before serving if you want to keep the oat clusters crunchy, since soaking softens them.

Does date granola contain added sugar?

Not always. Dates give date granola naturally occurring sugars, while some recipes also add honey, syrup, or table sugar. Homemade versions can be made without added sweeteners, but the dates themselves still contribute sweetness.

Is date granola good for you?

Date granola can be a nourishing choice because oats, nuts, and seeds provide fiber and useful nutrients. Some versions contain added sweeteners, so pair it with plain yogurt or another protein-rich food for a more balanced breakfast.

Can date granola help with weight loss?

Date granola does not cause weight loss by itself. Its oats and nuts can make breakfast satisfying, but granola is compact and easy to over-serve; measure a portion and pair it with protein-rich yogurt if you want a filling meal.

How do you make date granola at home?

Mix oats with chopped nuts, seeds, and a little oil, then bake until golden, stirring occasionally. Fold in chopped dates after baking so they stay soft rather than drying out, and let the granola cool fully before storing.

Can people with diabetes eat date granola?

People with diabetes may be able to include date granola, but its carbohydrates and the dates’ natural sugars can raise blood glucose. Portion size and the rest of the meal matter; ask your diabetes care team what serving suits your plan.

Does date granola get soggy in milk?

Yes, date granola softens when it sits in milk because the toasted oats absorb liquid. For the crunchiest texture, pour milk over it right before eating; yogurt tends to cling to the clusters without soaking them as quickly.

How should you store date granola?

Keep date granola in an airtight container in a cool, dry place to protect its crunch. Let homemade granola cool completely before sealing it, and follow the package directions for a store-bought product after opening.

Can you use date granola as a topping?

Yes, date granola works well as a topping for yogurt, sliced fruit, smoothie bowls, and baked apples. Add it just before serving so the clusters remain crisp, and use it to add texture rather than as a substitute for the whole dish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026