½ cup (medium) of Plain granola (55 g) has 259 calories. That works out to 471 calories per 100 g. It contains 35.4 g of carbs, 5.6 g of protein, 11.1 g of fat and 4.7 g of fiber. Its 1.7 mg of Manganese covers 74% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Plain granola Nutrition Facts

Selected: 100 g

471

KCAL / 100G

Carbs

64.4g

· 23% DV

Protein

10.1g

· 20% DV

Fat

20.2g

· 26% DV

Fiber

8.5g

· 30% DV

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

Calories come from: Carbs 54% · Protein 8% · Fat 38%

Plain granola Vitamins & Minerals

Vitamins

0.32mg · 27% DV

Biotin

8.1µg · 27% DV

Vitamin E

3.2mg · 21% DV

3.1mg · 19% DV

Minerals

Manganese

3mg · 130% DV

Phosphorus

335mg · 48% DV

Selenium

22µg · 40% DV

Magnesium

132mg · 31% DV

How Nutritious Is Plain granola?

Nutrient density

Medium

53/ 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

45/ 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

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Plain granola

To burn the 471 calories in 100 g:

🚶

117min

Walking (5 km/h)

🏃

48min

Running (8 km/h)

🚴

64min

Cycling

🏊

55min

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 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 Plain granola Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Plain granola Good For?

Vegan

✓ 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

2.8g

MONOUNSATURATED

9.2g

POLYUNSATURATED

5.4g

⚖️

Omega 6:3 ratio 28.3:1

Above the ideal 4:1 (28.3:1).

Compare Plain granola

🥣vs🥯

Plain granola vs Poppy Seed Bagel206 kcal more per 100 g

→🥣vs🍚

Plain granola vs Bulgur Pilaf351 kcal more per 100 g

→🥣vs🍝

Plain granola vs Whole wheat pasta347 kcal more per 100 g

→🥣vs🥖

Plain granola vs Breadstick61 kcal more per 100 g

→

Foods Similar to Plain granola

🥯

Poppy Seed Bagel

265 kcal

🍚

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 8, 2026