Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥣
Nut-Free Granola Calories
Nut-free crunchy oat-and-seed breakfast cereal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Nut-Free Granola (45 g) has 198 calories. That works out to 440 calories per 100 g. It contains 29 g of carbs, 4.6 g of protein, 7.3 g of fat and 3.6 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Nut-Free Granola Nutrition Facts
Selected: ½ cup (medium) · 45 g
198
KCAL / 45G
Carbs
29g
· 11% DV
Protein
4.6g
· 9% DV
Fat
7.3g
· 9% DV
Fiber
3.6g
· 13% 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%
Nut-Free Granola nutrition facts table · ½ cup (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 29 g | 11% |
| Fiber | 3.6 g | 13% |
| Protein | 4.6 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.
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.
How Many Calories in ½ Cup of Nut-Free Granola?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 45 g | 198 kcal |
| 1 tablespoon (shredded) | 7 g | 31 kcal |
| 3 tablespoon (chopped) | 21 g | 92 kcal |
| 0.25 cup (small) | 23 g | 101 kcal |
| 1 pack (mini) | 35 g | 154 kcal |
| 1 serving (medium) | 45 g | 198 kcal |
| 0.75 cup (large) | 68 g | 299 kcal |
| 1 cup (extra large) | 90 g | 396 kcal |
| 100 g | 100 g | 440 kcal |
Calculated from 440 calories per 100 g.
Frequently Asked Questions About Nut-Free Granola
Is Nut-Free Granola safe for people with nut allergies?
It cannot be guaranteed safe for every person with a nut allergy. A product may be made without nuts but still be exposed to cross-contact during manufacturing, so check its allergen warnings and contact the maker if you need clarification.
What is Nut-Free Granola made of?
Nut-Free Granola is a crunchy cereal made with oats and seeds. Recipes can differ, and some include sweeteners, dried fruit, or oil, so check the ingredient list to see what is in the particular product.
Is Nut-Free Granola healthy?
Nut-Free Granola can be a useful source of fibre from oats and seeds, but it is also energy-dense. Pair it with yogurt or another filling food, and check the ingredients for added sweeteners if that matters to you.
How do you eat Nut-Free Granola?
Eat Nut-Free Granola with milk or yogurt, or sprinkle it over fruit or a smoothie bowl. Add it just before serving to keep the oats and seeds crunchy.
Can Nut-Free Granola help with weight loss?
It does not cause weight loss by itself, but a measured serving can fit into a filling meal, especially with protein-rich yogurt. Its crunchy texture makes it easy to keep pouring, so portion it into a bowl rather than eating from the bag.
How do you keep Nut-Free Granola crunchy?
Keep Nut-Free Granola in a tightly sealed, airtight container in a cool, dry place. Moisture is the main reason it loses its crunch; follow the package’s storage directions once opened.
Can you use Nut-Free Granola as a topping?
Yes, Nut-Free Granola works as a crunchy topping for yogurt, fruit, smoothie bowls, or baked fruit. Add it at the end rather than mixing it in early, so it does not soften.
Can you eat Nut-Free Granola with warm milk?
Yes, you can serve Nut-Free Granola with warm milk, but it will soften faster than it does in cold milk. Pour the milk over just before eating if you want to keep some crunch.
Does Nut-Free Granola need to be cooked before eating?
No, Nut-Free Granola is generally ready to eat as sold. You can eat it straight from the package or add it to milk or yogurt; follow the package instructions if the specific product says otherwise.
Can Nut-Free Granola be used in baking?
Yes, Nut-Free Granola can add texture to baked fruit, muffins, or crumble-style toppings. Since it may already be browned and sweetened, add it later in baking or watch it closely to prevent burning.
Nut-Free Granola Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
Biotin
4.05µg · 13% DV
Vitamin E
1.53mg · 10% DV
B3
1.4mg · 9% DV
Minerals
Manganese
1.22mg · 53% DV
Copper
0.22mg · 24% DV
Phosphorus
164mg · 23% DV
Selenium
11µg · 20% DV
Potassium ⭐
158mg · 5% DV
Sodium
95mg · 4% DV
Nut-Free Granola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nut-Free Granola
To burn the 198 calories in ½ cup (medium) (45 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 Nut-Free Granola?
Nut-Free Granola is a crunchy breakfast cereal made by baking oats and seeds, often with a little oil and sweetener to form crisp clusters. Recipes vary, so the precise mix and sweetness depend on the product.
Serve it with milk or spoon it over yoghurt, adding fresh fruit for a quick breakfast or snack. Its toasted crunch and gentle sweetness work especially well with plain, tangy yoghurt. Oats and seeds contribute fibre; this granola provides 8.1 g per 100 g. For a less sweet bowl, choose unsweetened yoghurt and fresh fruit, and keep an eye on the portion since granola is energy-dense.
How Nutritious Is Nut-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 Nut-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 Nut-Free Granola Contain Allergens?
Contains these allergens:
Which Diets Is Nut-Free 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
Nut-Free Granola Fat Profile
SATURATED
0.95g
MONOUNSATURATED
2.38g
POLYUNSATURATED
2.48g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
Compare Nut-Free Granola
Foods Similar to Nut-Free Granola
Have another question about Nut-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.