1 cup (medium) of Unsweetened granola (60 g) has 252 calories. That works out to 420 calories per 100 g. It contains 33 g of carbs, 6 g of protein, 9 g of fat and 4.2 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Unsweetened granola?

Unsweetened granola is a toasted mix of rolled oats, nuts and seeds, baked into crisp, irregular clusters. Granola is closely associated with North American breakfasts, though it is now eaten in many places. “Unsweetened” generally means no sugar has been added; the ingredients may still contain naturally occurring sugars.

Its crunchy texture and lightly roasted flavour make it an easy topping for yogurt or a bowl of milk, often with fresh fruit. It also works as a snack by the handful. Oats, nuts and seeds bring fibre and some protein, while making granola fairly energy-dense. For a lighter breakfast, measure out a modest portion and pair it with plain yogurt and fruit.

Unsweetened granola Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

55g

· 20% DV

Protein

10g

· 20% DV

Fat

15g

· 19% DV

Fiber

· 25% DV

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

Calories come from: Carbs 56% · Protein 10% · Fat 34%

Unsweetened granola Vitamins & Minerals

Vitamins

0.35mg · 29% DV

Biotin

6µg · 20% DV

2.5mg · 16% DV

0.18mg · 14% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Zinc

2mg · 18% DV

Iron

3mg · 17% DV

How Nutritious Is Unsweetened 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

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.

Unsweetened 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 Unsweetened 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 Unsweetened 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 Unsweetened 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 Unsweetened 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

Unsweetened granola Fat Profile

SATURATED

2.2g

MONOUNSATURATED

5.5g

POLYUNSATURATED

6.2g

⚖️

Omega 6:3 ratio 8.3:1

Above the ideal 4:1 (8.3:1).

Compare Unsweetened granola

🥣vs🍚

Unsweetened granola vs Bulgur Pilaf300 kcal more per 100 g

→🥣vs🍝

Unsweetened granola vs Whole wheat pasta296 kcal more per 100 g

→🥣vs🥖

Unsweetened granola vs Breadstick10 kcal more per 100 g

→🥣vs🥯

Unsweetened granola vs Simit80 kcal more per 100 g

→

Foods Similar to Unsweetened 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 Unsweetened granola

Is unsweetened granola actually sugar-free?

Not necessarily. “Unsweetened” generally means no sugar has been added during preparation; oats and other ingredients may still contain naturally occurring sugars. Granola with dried fruit can contain additional natural fruit sugars.

Can you eat unsweetened granola without milk?

Yes, unsweetened granola can be eaten dry as a crunchy snack, or sprinkled over yogurt, fruit, or a smoothie bowl. Add it just before eating if you want to keep its toasted texture.

How do you get unsweetened granola to form clusters?

Press the oat, nut, and seed mixture firmly onto the baking tray before baking, then let it cool completely without stirring. Since there is no added sugar to bind it, a little oil or a beaten egg white can help hold clusters together.

Does unsweetened granola need to be cooked before eating?

No, unsweetened granola is already toasted and ready to eat. You can have it straight from the package or add it to a bowl; cooking it again is only useful when a recipe specifically calls for it.

What is the difference between unsweetened granola and muesli?

Unsweetened granola is usually baked, so the oats and other ingredients become toasted and crunchy. Muesli is generally an unbaked mixture of oats, nuts, seeds, or fruit, and is often softened in milk or yogurt before eating.

Can unsweetened granola replace breakfast cereal?

Yes, unsweetened granola can take the place of breakfast cereal and can be served with milk or yogurt. Its toasted clusters give it a different texture from many flakes, so add liquid at the table rather than letting it sit.

How do you store unsweetened granola so it stays crunchy?

Keep unsweetened granola in a tightly sealed container in a cool, dry cupboard. Moisture makes the clusters lose their crunch, while heat and sunlight can make the nuts and seeds taste stale sooner.

Can you bake with unsweetened granola?

Yes, unsweetened granola works as a crunchy topping for baked fruit, muffins, or yogurt-covered bars. Because it is already toasted, add it near the end of baking or use it as a topping to avoid over-browning.

Is unsweetened granola good for weight loss?

Unsweetened granola does not cause weight loss by itself. It can fit into a weight-loss eating plan, but its oats, nuts, and seeds make it easy to eat more than intended; portion it rather than eating directly from the bag.

Why does unsweetened granola go soft in a breakfast bowl?

Unsweetened granola softens because it absorbs liquid from milk, yogurt, or fruit. For a crunchy bowl, serve the liquid and granola separately or sprinkle the granola on immediately before eating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026