Is Granola Really a Healthy Food? (2024)

Is granola healthy? The answer can depend on how you include the snack food in your total eating plan.

Granola Nutrition

The following nutrition information is provided by the USDAfor 1/4 cup(29g) of classic granola.

Calories:140
Fat: 9g
Sodium:85mg
Carbohydrates:14g
Fiber:3g
Sugars:4g
Protein:3g

Granola Calories

A quarter-cup serving of classic granola contains about 140 calories, about the same as a cookie or other baked treat. Even though many people consider granola to be a healthy food, some store-bought brands and even homemade mixescan be a significant source of calories from sugar and fat.

Carbs in Granola

You'll consume 14 grams of carbohydrate in a single serving of granola. Since granola is usually made using whole grains, you'll usually benefit from about three grams of fiber. You'll also consume about four grams of sugar.

Fats in Granola

Most types of granola contain fat. Classic granola provides nine grams of fat per serving.

Protein in Granola

The nuts and grains in granola help to boost the protein grams in granola. However, it is still generally a low protein snack. Each serving provides about three grams of protein.

Micronutrients in Granola

Depending on the ingredients, granola can provide substantial micronutrients.

Granola provides vitamin E, thiamin, vitamin K, riboflavin, vitamin B6, folate, and pantothenic acid.

Granola Calories and Nutrition by Brand

How you make granola at home or the brand that you buy can make a big difference in the granola calories, carbs, and fat that you consume. Depending on the ingredients used, the nutrition information can vary quite a bit.

Serving size is also an issue when you evaluate granola nutrition. Some granola brands list a serving size as a one-quarter cup. But many people eat far more than that. Granola is a food that is easy to eat mindlessly, especially when you consume it right out of the bag. As a result, you may eat much more than a single serving.

Since the serving size can vary be sure tocheck the Nutrition Facts labelof your favorite brand before you calculate the calories in your granola.

Health Benefits

Granola can provide a quick and convenient source of carbohydrate. Many hikers and other outdoor enthusiasts like to carry granola to fuel their activity when they have a long day of exercise. Granola can also provide a boost of protein if you include nuts, like almonds or walnuts. The fiber from whole grains in granola can help you to feel full for a longer period of time.

Granola can also provide a significant number of calories from added sugar. Some brands are made with added sugar like brown sugar or cane sugar. Also if you buy or make a brand with dried fruit, you'll also get more added sugar.

So should you eat granola or avoid it? It depends on how you use it. If you need a convenient source of carbohydrates, it's a good choice. But someone trying to lose weight might want to skip this foodunless they can control the portion size.

Healthy Preparation Ideas

If you make granola at home, you can control the ingredients to fit your nutritional needs. Once you have your batch of healthy granola, throw it on top of a serving of plain non-fat Greek yogurt for a low-calorie meal in the morning. You can also just enjoy it plain with skim milk. Later in the day, enjoy it with a few fresh veggies as a mid-afternoon snack or top a tiny serving of ice cream with berries and granola for a healthier version of an ice cream sundae.

Allergies and Interventions

If you avoid grains or gluten for health reasons, you should avoid granola as it usually contains a blend of whole grains. Additionally, those with nut allergies should only consume brands without nuts and be sure that there has been no cross-contamination in the processing.

Lastly, since this is usually a food that contains added sugars and dried fruit, those who monitor blood sugar and try to avoid high sugar intake may want to avoid granola.

4 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

U.S. Department of Agriculture. FoodData Central. Classic Granola.
Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Americans do not meet federal dietary recommendations. J Nutr. 2010;140(10):1832-8. doi:10.3945/jn.110.124826
Steenhuis I, Poelman M. Portion size: latest developments and interventions. Curr Obes Rep. 2017;6(1):10-17. doi:10.1007/s13679-017-0239-x
Jarrar AH, Beasley JM, Ohuma EO, et al. Effect of high fiber cereal intake on satiety and gastrointestinal symptoms during Ramadan. Nutrients. 2019;11(4). doi:10.3390/nu11040939

By Malia Frey, M.A., ACE-CHC, CPT
Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist.

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FAQs

Is Granola Really a Healthy Food? ›

The Bottom Line. Granola is healthy in small amounts, especially because oats, nuts, seeds and dried fruit in granola provide some fiber that's good for heart and gut health.

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Is granola actually healthy? ›

Healthy granola contains whole grains such as oats and barley, nuts, and very little added sugar and fat. Eaten in moderation, this calorie-dense food can help fill you up, provide energy, and have a positive impact on several important metabolic health indicators (blood glucose, blood pressure, cholesterol, weight).

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Is it healthy to eat granola by itself? ›

There's no wrong way to enjoy granola. It's just as good when sprinkled on as a crunchy topping, baked into healthy bars and bites, or eaten on its own like cereal. Adventurous cooks could even try sneaking it into baked goods or using it as a nutritious whole-grain breading for fried foods.

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What is the healthiest way to eat granola? ›

Smoothie with Granola

Try adding it to your favorite smoothie to give it an extra boost of fiber from the whole grains, healthy fats and added flavor. It's also an easy way to increase calories in a smoothie. Personally, I think it would be a delicious addition to my Strawberry Peanut Butter Smoothie!

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How much granola should I eat a day? ›

How much granola should you eat a day? The prevailing belief is that you should consume 45-50g of granola daily. This is frequently the recommended portion size on the granola cereal package. Suggested portion sizes are often 45g, only about three tablespoons full.

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What was the downside to granola as a food? ›

On the downside, granola can be high in added sugars, hidden calories, and saturated fat, making some options less healthy.

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Is granola better for you than Oatmeal? ›

Which One Is Better for Breakfast? Both oatmeal and granola make for a healthy, nutritious breakfast, but the winner for us is granola—the added nuts, seeds, and dried fruits give you a source of fiber and healthy fats that oatmeal can't quite compete with.

What are the pros and cons of granola? ›

The bottom line. Granola is a nutritious, filling cereal. However, many varieties are high in calories and packed with excess sugar, which can harm your health. Be sure to carefully read labels, choosing products with whole ingredients — like raisins, seeds, and nuts — that are high in protein and fiber.

Is it okay to eat granola daily? ›

"If it's not high in sugar, one daily serving of granola paired with milk or yogurt can be a great way to start the day," says Abbie Gellman, M.S., RD, a culinary and nutrition expert. Less than 7 grams of sugar per serving is a good goal. Saturated fat. A little coconut oil never hurt anyone.

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Is it better to eat granola as cereal? ›

One of the main reasons why granola is a healthier and more joyful option is that it's generally lower in sugar compared to most cereals.

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Is granola better for you than ice cream? ›

Think twice about that granola bar in the morning because, yes you're reading this correctly, ice cream may be a better option. A new study from Tufts University in Boston has created the “Food Compass,” a “nu*trient profiling system” that ranks how healthy foods are by giving options a score.

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Why is granola so high in calories? ›

Granola is also calorie dense – some contain a little more than 300 calories per cup, but others can pack up to 600 calories per cup, from added oils, coconut, chocolate and added sugars including evaporated cane juice, honey, maple syrup, molasses, cane sugar and brown rice syrup.

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Is granola more healthy than cereal? ›

While both granola and cereal may seem similar, there are significant differences between the two. Granola is a healthier, more nutrient-dense, and joyfully versatile option that will not only make your taste buds dance but also keep your body happy and healthy.

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Why does granola have so much sugar? ›

You might be wondering: If granola is supposed to be so good for you, then why does it have so much sugar? To put it simply: Food companies (both big and small ones) add sugars and sweeteners to foods because they don't think you'll buy them otherwise.