½ cup (medium) of Plain Granola (50 g) has 225 calories. That works out to 450 calories per 100 g. It contains 32 g of carbs, 4.5 g of protein, 8 g of fat and 3 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Plain Granola?

Plain granola is a toasted oat cereal, usually made by mixing rolled oats with a sweetener such as honey or sugar, plus nuts and seeds. Baking gives it a lightly sweet flavour and a crisp texture, with loose flakes and irregular clusters. It became popular as a breakfast food in the United States and is now eaten in many places.

Serve it with milk or yogurt, often topped with fresh fruit, or enjoy a small handful as a snack. It provides plenty of carbohydrate and is relatively energy-dense, with some protein and fibre. For a lighter bowl, use a modest portion and add fruit and plain yogurt rather than extra sweet toppings.

Plain Granola Nutrition Facts

Selected: 100 g

450

KCAL / 100G

Carbs

64g

· 23% DV

Protein

· 18% DV

Fat

16g

· 21% DV

Fiber

· 21% DV

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

Calories come from: Carbs 59% · Protein 8% · Fat 33%

Plain Granola Vitamins & Minerals

Vitamins

0.3mg · 25% DV

Biotin

5µg · 17% DV

0.15mg · 12% DV

0.5mg · 10% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

180mg · 26% DV

Zinc

2mg · 18% DV

Iron

3mg · 17% DV

How Nutritious Is Plain Granola?

Nutrient density

Medium

45/ 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.

Plain 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 Plain Granola

To burn the 450 calories in 100 g:

🚶

111min

Walking (5 km/h)

🏃

46min

Running (8 km/h)

🚴

61min

Cycling

🏊

52min

Swimming

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

Is Plain Granola Processed?

NOVA 2

Minimally 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 Plain Granola Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Plain 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

Plain Granola Fat Profile

SATURATED

2.5g

MONOUNSATURATED

POLYUNSATURATED

⚖️

Omega 6:3 ratio 26.7:1

Above the ideal 4:1 (26.7:1).

Compare Plain Granola

🥣vs🍚

Plain Granola vs Bulgur Pilaf330 kcal more per 100 g

→🥣vs🍝

Plain Granola vs Whole wheat pasta326 kcal more per 100 g

→🥣vs🥖

Plain Granola vs Breadstick40 kcal more per 100 g

→🥣vs🥯

Plain Granola vs Simit110 kcal more per 100 g

→

Foods Similar to Plain 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 Plain Granola

What is Plain Granola made of?

Plain Granola is typically made from rolled oats, a sweetener such as honey or sugar, nuts, and seeds, which are toasted together. Recipes vary, and some versions include dried fruit or oil as well.

How do you eat Plain Granola?

Plain Granola is commonly eaten for breakfast with milk or yogurt. You can also sprinkle it over fruit or a smoothie bowl; add it just before eating if you want to keep its toasted crunch.

What is the difference between Plain Granola and muesli?

Plain Granola is usually sweetened and baked, giving it a toasted flavor and crunchy clusters. Muesli is generally an unbaked mix of oats, nuts, and dried fruit, so it tends to be looser and less crisp.

How do you make Plain Granola at home?

To make Plain Granola, mix rolled oats with honey or sugar, a little oil, nuts, and seeds, then bake until toasted. Spread it in an even layer and let it cool without stirring much to encourage crunchy clusters.

Why does Plain Granola form clusters?

Plain Granola forms clusters when its oats are coated with sweetener and sometimes oil, then pressed together as they bake. For larger clusters, press the mixture onto the baking sheet and avoid stirring it frequently; break it up after it cools.

How should you store Plain Granola to keep it crunchy?

Store Plain Granola in an airtight container in a cool, dry place after it has cooled completely. Moisture makes it lose its crunch, so keep wet utensils out of the container and don't store it mixed with milk or yogurt.

Can you eat Plain Granola with milk or yogurt?

Yes, Plain Granola works with either milk or yogurt. Milk makes a looser cereal-style breakfast, while yogurt creates a thicker bowl; add the granola at serving time if you prefer it crunchy.

Is Plain Granola a healthy breakfast?

Plain Granola can be a nourishing breakfast when it contains oats, nuts, and seeds, but many versions are sweetened with honey or sugar. Pair it with yogurt or milk and fruit for a more complete meal.

Does Plain Granola help with weight loss?

Plain Granola does not cause weight loss by itself. Oats and nuts can make a meal satisfying, but granola is energy-dense, so measuring a portion and pairing it with fruit and yogurt can help avoid eating more than intended.

Can you freeze Plain Granola?

Yes, Plain Granola can be frozen in a tightly sealed freezer-safe container to protect it from moisture and odors. Thaw it at room temperature while still sealed, then open the container once it has warmed to help preserve its crunch.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026