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Keto gluten-free granola Calories
Low-net-carb, nut and seed-based
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Keto gluten-free granola (30 g) has 150 calories. That works out to 500 calories per 100 g. It contains 6.3 g of carbs, 4.5 g of protein, 12 g of fat and 3 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Keto gluten-free granola Nutrition Facts
Selected: 1 serving (small) · 30 g
150
KCAL / 30G
Carbs
6.3g
· 2% DV
Protein
4.5g
· 9% DV
Fat
12g
· 15% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 12% · Fat 71%
Keto gluten-free granola nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 3 g | 11% |
| Protein | 4.5 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Serving of Keto gluten-free granola?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 150 kcal |
| 1 tablespoon (small) | 8 g | 40 kcal |
| 2 tablespoon (double) | 16 g | 80 kcal |
| 0.25 cup (small) | 30 g | 150 kcal |
| 0.33 cup (medium) | 40 g | 200 kcal |
| 1 serving (medium) | 45 g | 225 kcal |
| ½ cup (large) | 60 g | 300 kcal |
| 1 serving (large) | 60 g | 300 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Keto gluten-free granola
What is keto gluten-free granola made of?
Keto gluten-free granola is usually built around nuts and seeds rather than oats, with ingredients such as coconut, oil, and a low-carb sweetener varying by recipe. Check the ingredient list for the exact mix, especially if you are avoiding a particular nut.
Can you eat keto gluten-free granola on a keto diet?
Yes, keto gluten-free granola is designed to fit keto eating, typically using nuts and seeds instead of grain-based ingredients. Keep the serving modest and account for the rest of your meals, since recipes and sweeteners differ between products.
Does keto gluten-free granola contain oats?
Usually not: keto gluten-free granola commonly replaces oats with nuts and seeds. Some recipes may still include oats or other grains, though, so the name alone is not enough to confirm the ingredients of a particular product.
How do you eat keto gluten-free granola?
Keto gluten-free granola can be eaten by the handful or served over unsweetened yogurt or milk. Add it just before eating to keep it crunchy; fresh fruit works as a topping, but sweeter fruits add more carbohydrates.
How do you make keto gluten-free granola at home?
To make keto gluten-free granola, mix chopped nuts and seeds with oil and, if desired, a low-carb sweetener, then bake until toasted. Stir the mixture while it bakes and let it cool fully on the tray so it crisps up.
How is keto gluten-free granola different from regular granola?
Keto gluten-free granola typically uses nuts and seeds in place of the oats, honey, or other grain-based ingredients common in regular granola. The result is often denser and richer, and the specific ingredients depend on the recipe.
Can you put keto gluten-free granola in yogurt?
Yes, keto gluten-free granola makes a crunchy topping for plain, unsweetened yogurt. Add it right before serving rather than stirring it in early, since sitting in yogurt softens the nuts and seeds.
How should you store keto gluten-free granola after opening?
Store keto gluten-free granola in an airtight container in a cool, dry cupboard. Moisture can make it lose its crunch; discard it if you notice mold, an off smell, or an unusual change in texture.
Can you use keto gluten-free granola as a cereal with milk?
Yes, keto gluten-free granola can be eaten like cereal with milk. Unsweetened almond or coconut milk is a common pairing; cow’s milk is another option, but its carbohydrate content differs from that of unsweetened plant drinks.
Does keto gluten-free granola help with weight loss?
Keto gluten-free granola does not cause weight loss on its own. Nuts and seeds can be filling, but they are energy-dense, so pairing a measured portion with plain yogurt may make a more satisfying breakfast than eating it freely from the bag.
Keto gluten-free granola Vitamins & Minerals
Vitamins
Vitamin E
2.43mg · 16% DV
B1
0.1mg · 8% DV
Biotin
2.4µg · 8% DV
B3
1.08mg · 7% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.27mg · 30% DV
Phosphorus
156mg · 22% DV
Magnesium
86mg · 20% DV
Potassium ⭐
153mg · 5% DV
Sodium
54mg · 2% DV
Keto gluten-free granola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keto gluten-free granola
To burn the 150 calories in 1 serving (small) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Keto gluten-free granola?
Keto gluten-free granola is a crunchy breakfast mix, usually made with nuts and seeds rather than the oats found in conventional granola. Recipes vary, but it is designed to keep net carbohydrates low while offering the toasted, clustered texture associated with granola.
It can be spooned over plain yoghurt, served with milk or a plant-based alternative, or eaten by the handful as a snack. In Turkey, it also works as a topping for yoghurt at breakfast or alongside tea. Nuts and seeds make it rich in fat and energy: a 100 g portion provides 500 calories. A small serving of about 30 g is a practical starting point; pair it with unsweetened yoghurt for a more filling breakfast.
How Nutritious Is Keto gluten-free granola?
Nutrient density
Medium
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
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.
Is Keto gluten-free 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 Keto gluten-free granola Contain Allergens?
Contains these allergens:
Which Diets Is Keto gluten-free granola Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Keto gluten-free granola Fat Profile
SATURATED
2.16g
MONOUNSATURATED
5.34g
POLYUNSATURATED
4.08g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.