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Sugar-Free Pistachio Granola Calories
No added sugar; source of fiber and unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sugar-Free Pistachio Granola (45 g) has 203 calories. That works out to 452 calories per 100 g. It contains 21.7 g of carbs, 5.8 g of protein, 10.8 g of fat and 4.7 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Sugar-Free Pistachio Granola Nutrition Facts
Selected: 1 serving (medium) · 45 g
203
KCAL / 45G
Carbs
21.7g
· 8% DV
Protein
5.8g
· 12% DV
Fat
10.8g
· 14% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 11% · Fat 47%
Sugar-Free Pistachio Granola nutrition facts table · 1 serving (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 43 mg | 2% |
| Total carbohydrate | 21.7 g | 8% |
| Fiber | 4.7 g | 17% |
| Protein | 5.8 g | 12% |
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 Serving of Sugar-Free Pistachio Granola?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 45 g | 203 kcal |
| 1 tablespoon (small) | 10 g | 45 kcal |
| 2 tablespoon (double) | 20 g | 90 kcal |
| 0.25 cup (small) | 30 g | 136 kcal |
| 1 pack (mini) | 35 g | 158 kcal |
| 0.33 cup (medium) | 40 g | 181 kcal |
| ½ cup (large) | 60 g | 271 kcal |
| 1 serving (large) | 70 g | 316 kcal |
| 100 g | 100 g | 452 kcal |
Calculated from 452 calories per 100 g.
Frequently Asked Questions About Sugar-Free Pistachio Granola
How do you eat sugar-free pistachio granola?
Eat sugar-free pistachio granola with milk or spoon it over yogurt, adding it just before serving to keep it crunchy. Fresh fruit makes an easy topping, while yogurt turns it into a more substantial breakfast or snack.
Does sugar-free pistachio granola contain any sugar?
Sugar-free pistachio granola is made without added sugar, but it may still contain naturally occurring sugars from ingredients such as fruit. “Sugar-free” on a product name should not be taken to mean that every ingredient has zero sugar.
What is sugar-free pistachio granola made of?
Sugar-free pistachio granola usually combines oats and pistachios, with oil and sometimes seeds to help create a crisp texture. Recipes vary, and some use dried fruit or fruit purée for sweetness or to help bind the clusters.
How do you make sugar-free pistachio granola at home?
Mix rolled oats with chopped pistachios and a little oil, then bake until toasted, stirring occasionally so the edges do not burn. For a no-added-sugar version, use mashed banana or unsweetened applesauce to help bind the mixture.
How should sugar-free pistachio granola be stored?
Keep sugar-free pistachio granola in an airtight container in a cool, dry cupboard. Moisture makes the clusters lose their crunch, while heat can make the nuts and oils taste stale; seal the package promptly after each serving.
Why does sugar-free pistachio granola go soft?
Sugar-free pistachio granola usually goes soft after absorbing moisture from the air or from milk and yogurt. Store it sealed and dry, and add it to wet toppings immediately before eating rather than leaving it to soak.
Is sugar-free pistachio granola good for weight loss?
Sugar-free pistachio granola is not a weight-loss food by itself. Its fiber may help make a meal more filling, but nuts and oils make it easy to serve a larger portion than intended; pair a measured amount with plain yogurt or fruit.
Can people with diabetes eat sugar-free pistachio granola?
People with diabetes may be able to include sugar-free pistachio granola, but “no added sugar” does not mean carbohydrate-free: oats and other grains can affect blood glucose. A doctor or dietitian can help fit its portion into an individual meal plan.
What can you add to sugar-free pistachio granola for extra sweetness?
Fresh berries, sliced banana, or unsweetened applesauce can make sugar-free pistachio granola taste sweeter without adding table sugar. Add fruit when serving so it does not soften the granola during storage.
Can sugar-free pistachio granola be used in baking?
Yes, sugar-free pistachio granola works as a crunchy topping for baked fruit or muffins. Add it near the end of baking or after the dish comes out of the oven; the pistachios and oat clusters can brown too much if exposed to prolonged heat.
Sugar-Free Pistachio Granola Vitamins & Minerals
Vitamins
Biotin
4.05µg · 13% DV
B1
0.14mg · 12% DV
B6
0.14mg · 8% DV
Vitamin E
0.95mg · 6% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.32mg · 36% DV
Phosphorus
158mg · 23% DV
Magnesium
66mg · 16% DV
Potassium ⭐
189mg · 6% DV
Sodium
43mg · 2% DV
Sugar-Free Pistachio Granola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-Free Pistachio Granola
To burn the 203 calories in 1 serving (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 Sugar-Free Pistachio Granola?
Sugar-Free Pistachio Granola is a crunchy, toasted mix typically made with oats, pistachios and sometimes other nuts or seeds, with no sugar added during preparation. Granola became popular as a breakfast food in the United States, though it is now eaten in many places.
Serve it with milk or yoghurt, or scatter it over fruit for breakfast or a snack. The toasted oats bring a hearty crunch, while pistachios add a buttery, gently savoury flavour. It is a source of fibre, with 10.4 g per 100 g, and is also fairly energy-dense. For a lighter bowl, keep the portion modest and pair it with plain yoghurt and fresh fruit rather than adding sweetened toppings.
How Nutritious Is Sugar-Free Pistachio 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 Sugar-Free Pistachio 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-Free Pistachio Granola Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-Free Pistachio 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
Sugar-Free Pistachio Granola Fat Profile
SATURATED
1.4g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.69g
Omega 6:3 ratio 43.9:1
Above the ideal 4:1 (43.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.