1 cup (medium) of Oat Granola (60 g) has 252 calories. That works out to 420 calories per 100 g. It contains 39 g of carbs, 5.7 g of protein, 7.8 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Oat Granola?

Oat Granola is a toasted cereal made by baking rolled oats, usually mixed with oil and a sweetener until crisp and clustered. It has roots in American-style breakfast foods and is now sold in many variations; nuts and dried fruit are common additions, though recipes differ.

In the US and elsewhere, it is often eaten with milk or yogurt, topped with fresh fruit, or sprinkled over a smoothie bowl. The flakes and clusters are crunchy and crumbly, softening as they sit in liquid. Oat Granola provides fibre and complex carbohydrates, while sweeter versions can be more energy-dense. For a lighter serving, pair a modest amount with plain yogurt and fresh fruit.

Oat Granola Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

65g

· 24% DV

Protein

9.5g

· 19% DV

Fat

13g

· 17% DV

Fiber

7.5g

· 27% DV

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

Calories come from: Carbs 63% · Protein 9% · Fat 28%

Oat Granola Vitamins & Minerals

Vitamins

0.35mg · 29% DV

0.18mg · 14% DV

2.1mg · 13% DV

Biotin

4µg · 13% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

210mg · 30% DV

Magnesium

80mg · 19% DV

Zinc

2mg · 18% DV

How Nutritious Is Oat Granola?

Nutrient density

Medium

55/ 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

44/ 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.

Oat 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 Oat Granola

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oat 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 Oat Granola Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy yes

Sesame free

Which Diets Is Oat 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

Oat Granola Fat Profile

SATURATED

2.2g

MONOUNSATURATED

4.3g

POLYUNSATURATED

5.1g

⚖️

Omega 6:3 ratio 14.4:1

Above the ideal 4:1 (14.4:1).

Compare Oat Granola

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Oat Granola vs Bulgur Pilaf300 kcal more per 100 g

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Oat Granola vs Whole wheat pasta296 kcal more per 100 g

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Oat Granola vs Breadstick10 kcal more per 100 g

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Oat Granola vs Simit80 kcal more per 100 g

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Foods Similar to Oat 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 Oat Granola

Is oat granola healthy for breakfast?

Oat granola can be part of a nourishing breakfast, especially with plain yogurt or milk and fresh fruit. Recipes vary: some contain substantial added sweeteners, so the healthfulness of a particular bowl depends partly on how it is made.

How do you get oat granola to form clusters?

To make oat granola clusters, coat the oats evenly with a sticky binder such as honey or syrup, then press the mixture firmly onto the baking tray. Leave it undisturbed while baking and let it cool fully before breaking it apart.

What is the difference between oat granola and muesli?

Oat granola is usually mixed with oil and a sweetener, then baked until crisp and sometimes clumpy. Muesli is generally an unbaked mixture of oats and additions, so it is less crunchy and softens when soaked.

Can you freeze oat granola?

Yes, oat granola can be frozen in an airtight, freezer-safe container to help preserve it for longer. Let it come to room temperature while still sealed; that reduces condensation and helps keep the granola crisp.

How long does oat granola stay fresh after opening?

Opened oat granola generally stays crispest when kept in an airtight container in a cool, dry cupboard. Moisture and heat make it stale faster, so keep the package tightly sealed and follow any storage directions on it.

Can oat granola be used as a topping?

Yes, oat granola makes a crunchy topping for yogurt, smoothie bowls, fruit, or oatmeal. Add it just before serving rather than mixing it in early, since moisture quickly softens the toasted flakes and clusters.

Can you make oat granola bars at home?

Yes, oat granola can be pressed into homemade bars by mixing it with a sticky binder such as nut butter, honey, or syrup. Pack the mixture firmly into a lined pan, chill until set, then cut into bars.

Can oat granola be added to overnight oats?

Yes, but oat granola added before refrigerating overnight will soften. For a crunchy topping, prepare the oats and milk or yogurt ahead, then scatter the granola over them just before eating.

Does oat granola make you gain weight?

Oat granola does not automatically cause weight gain. It can be energy-dense, particularly when made with oil, sweeteners, and nuts, so a large serving can add up quickly; pair a modest amount with filling foods.

Is oat granola suitable for people with diabetes?

People with diabetes can include oat granola, but added sweeteners and dried fruit may raise blood glucose. Choose a less-sweet option and pair it with protein-rich plain yogurt; a dietitian can help fit it into an individual meal plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026