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Sugar-added granola Calories
An energy-dense crunchy cereal with oats and added sugar; recipes may also include nuts and oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Sugar-added granola has 18 calories. It contains 17.5 g of carbs, 7.5 g of protein, 12.5 g of fat and 5 g of fiber. Its 2.5 mg of Manganese covers 109% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sugar-added granola Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
17.5g
· 6% DV
Protein
7.5g
· 15% DV
Fat
12.5g
· 16% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 14% · Fat 53%
Sugar-added granola nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 4 g | 20% |
| Trans fat | 0.1 g | |
| Sodium | 200 mg | 9% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 5 g | 18% |
| Protein | 7.5 g | 15% |
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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How Many Calories in 1 Cup of Sugar-added granola?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 100 g | 18 kcal |
| 1 tablespoon (small) | 10 g | 2 kcal |
| 0.25 cup (small) | 25 g | 5 kcal |
| 1 ounce (small) | 28.4 g | 5 kcal |
| 1 serving (medium) | 40 g | 7 kcal |
| ½ cup (medium) | 50 g | 9 kcal |
| 1 serving (large) | 60 g | 11 kcal |
| 100 g | 100 g | 18 kcal |
| 1 bottle (large) | 150 g | 27 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Sugar-added granola
How do you eat sugar-added granola?
Sugar-added granola is commonly eaten with milk, yogurt, or kefir, and it can also be sprinkled over fruit or a smoothie bowl. Add it just before eating if you want it to stay crunchy, or snack on it dry.
Is sugar-added granola a healthy breakfast?
Sugar-added granola can provide oats and, in some recipes, nuts, but added sugar and oil can make it a less balanced breakfast on its own. Pair it with plain yogurt and fresh fruit for protein and a less-sweet contrast.
Does sugar-added granola cause weight gain?
Sugar-added granola does not automatically cause weight gain, but it is easy to eat more than intended because it is crunchy and energy-dense. Pouring a portion into a bowl instead of eating from the bag can help keep servings in check.
What is sugar-added granola made of?
Sugar-added granola is typically made from rolled oats mixed with sugar or another sweetener and oil, then baked until crisp. Recipes may also include nuts, seeds, dried fruit, or flavorings, so the texture and sweetness vary.
What is the difference between sugar-added granola and muesli?
Sugar-added granola is usually mixed with sweetener and oil and baked, giving it a toasted, crunchy texture and often forming clusters. Muesli is generally an unbaked mix of oats and other ingredients, so it is less crisp.
Can you eat sugar-added granola with milk?
Yes, sugar-added granola can be eaten with milk just like breakfast cereal. Pour the milk over it shortly before eating to keep the oats crunchy; leaving it to soak makes the texture softer.
Can sugar-added granola be used as a topping?
Yes, sugar-added granola works well as a crunchy topping for yogurt, oatmeal, fruit, or smoothie bowls. Add it at serving time rather than mixing it in ahead, since moisture quickly softens its toasted clusters.
How do you make sugar-added granola at home?
Mix oats with sugar or honey and a little oil, spread the mixture on a baking tray, and bake until toasted, stirring as needed. Add dried fruit after baking so it does not scorch; let the granola cool before storing it.
How should sugar-added granola be stored?
Store sugar-added granola in an airtight container in a cool, dry cupboard to protect its crunch. Let homemade granola cool completely before sealing it, because trapped steam can make it soft.
Can people with diabetes eat sugar-added granola?
People with diabetes can include sugar-added granola in some meal plans, but its added sugar and carbohydrate content can affect blood glucose. Portion size and what it is eaten with matter; ask your clinician or dietitian for advice tailored to your plan.
Sugar-added granola Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B2
0.22mg · 17% DV
Biotin
5µg · 17% DV
B3
2.5mg · 16% DV
Minerals
Manganese
2.5mg · 109% DV
Copper
0.4mg · 44% DV
Phosphorus
300mg · 43% DV
Selenium
15µg · 27% DV
Potassium ⭐
350mg · 10% DV
Sodium
200mg · 9% DV
Sugar-added granola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-added granola
To burn the 18 calories in 100 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 Sugar-added granola?
Sugar-added granola is usually made by baking rolled oats with a sweetener until they form crisp clusters. Recipes may also include nuts, seeds, dried fruit and oil. Popularized in the United States, it is commonly eaten at breakfast with milk or yoghurt, sprinkled over a bowl of fruit, or taken as a crunchy snack. Its toasted flavour and crisp texture contrast well with creamy yoghurt; fresh berries or sliced banana add freshness without making the bowl overly sweet. Oats provide fibre, while the added sugar and any oil or nuts contribute to its energy content, so a measured portion works well for anyone keeping breakfast balanced.
How Nutritious Is Sugar-added 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
High
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 Sugar-added 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 Sugar-added granola Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-added granola Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sugar-added granola Fat Profile
SATURATED
4g
MONOUNSATURATED
7g
POLYUNSATURATED
6g
Omega 6:3 ratio 36.7:1
Above the ideal 4:1 (36.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.