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Gluten-free, high fiber, nutty, dried fruit, breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Naturiga Gluten-Free Granola (60 g) has 246 calories. That works out to 410 calories per 100 g. It contains 33 g of carbs, 5.4 g of protein, 9 g of fat and 4.8 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.
Selected: 1 cup (medium) · 60 g
246
KCAL / 60G
Carbs
33g
· 12% DV
Protein
5.4g
· 11% DV
Fat
9g
· 12% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 9% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 4.8 g | 17% |
| Protein | 5.4 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 246 kcal |
| 2 tablespoon (small) | 20 g | 82 kcal |
| 1 piece (small) | 25 g | 103 kcal |
| 1 pack (mini) | 30 g | 123 kcal |
| 1 cup (small) | 40 g | 164 kcal |
| 1 serving (medium) | 50 g | 205 kcal |
| 1 serving (large) | 75 g | 308 kcal |
| 1 cup (large) | 90 g | 369 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (jumbo) | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Naturiga Gluten-Free Granola can be eaten on its own or served with milk, yogurt, or a plant-based drink. Add it to a breakfast bowl just before eating to keep it crunchy, and top with fresh fruit if you like.
Naturiga Gluten-Free Granola includes nuts and dried fruit. The exact ingredients and their proportions can vary, so use the current package’s ingredient list if you need to avoid a particular ingredient or check for an added sweetener.
Yes, Naturiga Gluten-Free Granola pairs well with yogurt. Add it right before serving if you want it crunchy, or let it sit briefly to soften. Fresh fruit makes an easy addition to the bowl.
Naturiga Gluten-Free Granola is presented as gluten-free, but people with celiac disease should also check the package for certification and cross-contact warnings. If the product’s suitability is unclear for you, ask your healthcare professional.
Naturiga Gluten-Free Granola contains dried fruit, which naturally has sugar. To find out whether the product also has added sugar, check the current ingredient list and nutrition information on its package.
Keep Naturiga Gluten-Free Granola in a tightly sealed container in a cool, dry place after opening. Moisture can make it lose its crunch; follow any storage instructions printed on the package.
Naturiga Gluten-Free Granola does not cause weight gain on its own, but larger servings add more energy to a meal. When serving it with yogurt or fruit, use the portion guidance on the package as a practical starting point.
Naturiga Gluten-Free Granola is a ready-to-eat packaged option, while homemade granola lets you choose the ingredients and amount of sweetener. For Naturiga’s exact ingredients and allergen information, refer to the current package.
Yes, Naturiga Gluten-Free Granola can top smoothie bowls, fruit, or desserts, or add crunch to a snack mix. Add it near serving time when using it on moist foods so it does not soften too much.
Naturiga Gluten-Free Granola can be served to children in an age-appropriate way, but hard or large pieces may pose a choking risk for young children. Check the package’s nut allergen information, especially if allergies are a concern.
Vitamins
B1
0.21mg · 18% DV
Vitamin E
1.5mg · 10% DV
B5
0.42mg · 8% DV
B3
1.26mg · 8% DV
Minerals
Manganese
0.66mg · 29% DV
Copper
0.18mg · 20% DV
Phosphorus
72mg · 10% DV
Magnesium
42mg · 10% DV
Potassium ⭐
192mg · 6% DV
Sodium
48mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 246 calories in 1 cup (medium) (60 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.
Naturiga Gluten-Free Granola is a packaged, crunchy breakfast cereal mix made without gluten-containing ingredients. Granola commonly combines oats with nuts or seeds and is baked until crisp; this one is described as nutty, with dried fruit adding sweetness and a chewy contrast. It can be eaten straight from the pack or served with milk or yoghurt.
Across its international audience, it works as a quick breakfast or snack, topped with fresh fruit or spooned over yoghurt. Its nutritional profile includes 8 g of fibre per 100 g, alongside 410 calories, so a modest bowl with fruit and plain yoghurt makes a satisfying option. If you prefer less sweetness, pair it with unsweetened yoghurt and let the dried fruit provide the flavour.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.5g
MONOUNSATURATED
3.9g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.