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Granola

Granola — Nutrients, Health Benefits, and Shopping Tips

Granola photo

Listonic Team

September 4, 2024

Granola is a popular breakfast food and snack made from oats, nuts, and sweeteners, often baked until crispy. Learn about the nutritional content of granola, how to make it healthier at home, and versatile ways to enjoy it beyond breakfast.

Nutrition facts

Check the detailed nutritional values of granola, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 471 kcal

Nutrients per: 100 g% Daily Value*
Carbs64 g23.27%
Fiber8 g28.57%
Sugars24 g48%
Glycemic Index60 -
Protein10 g20%
Sodium12 mg0.52%
Total Fat18 23.08%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes granola stand out:

10 g

🧀 Good Protein Content

8 g

🥔 Good Fiber Content

Did you know?

🛒
Opt for granola with natural ingredients, low in added sugars and fats.
😋
Granola was invented in the late 19th century as a health food.
📦
Store granola in an airtight container in a cool, dry place. It can be kept for up to six months.

Health benefits

Learn how granola can be a satisfying way to support a healthier diet and overall lifestyle.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Rich in essential vitamins and minerals such as B vitamins, iron, magnesium, and zinc, which support overall health and well-being.
  • Provides sustained energy from complex carbohydrates and healthy fats, making it a good source of fuel for the body and brain.
  • Contains healthy fats from nuts and seeds, which support heart health and provide essential fatty acids.
  • Versatile and convenient, making it a nutritious addition to breakfast, snacks, and desserts.

Health risks

Recognize the health concerns linked to granola.
  • High sugar content in many commercial granolas, which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
  • High calorie content which can contribute to weight gain if consumed frequently or in large portions, particularly when paired with high-calorie foods like yogurt or milk.
  • High fat content in some varieties, particularly those with added oils or nuts, which can raise cholesterol levels and increase the risk of heart disease.
  • Potential for artificial additives such as preservatives or flavorings in some commercial granolas, which may cause adverse reactions in sensitive individuals.
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How to choose granola

Granola should be well-toasted with a golden color and contain a variety of nuts, seeds, and dried fruits. It should have a crunchy texture and a balance of sweetness and nuttiness. Check that the granola is clump-free unless otherwise desired.

Avoid granola that is overly sweet or sticky, which can indicate excessive use of sweeteners. High-quality granola should be crisp and not overly hard, with each ingredient discernible.

How to choose granola

How to store granola

Granola should be stored in an airtight container at room temperature. Keep it in a cool, dry place to maintain its crunchiness and flavor. Properly stored, granola can last up to six months.

Humidity can make granola lose its crunch. It's best to keep it away from heat sources. Sealing the container tightly helps preserve its texture and taste, making it a perfect snack anytime.

✅ Extra Tip

If your granola starts to lose its crunch, you can spread it on a baking sheet and toast it in the oven at a low temperature for a few minutes to revive its crispiness.

How long does it last?

Granola can last for 6-12 months when stored in an airtight container in a cool, dry place. Once opened, it is best to consume it within 3-6 months for optimal freshness. Proper storage helps maintain its crunchiness and flavor.

What to do with leftovers?

Leftover granola can be used in a variety of sweet and savory dishes. Sprinkle it over yogurt or smoothie bowls for added crunch and flavor, or mix it into fruit salads for a nutty texture. Granola is also great when added to baked goods, where it provides a crunchy topping for muffins, cakes, or bread.

Use granola as a topping for pancakes or waffles, where its crunch contrasts with the soft texture. If you have a lot of granola, consider making a batch of granola bars by mixing it with honey, peanut butter, and dried fruits, then pressing it into a pan and baking. Granola can also be used as a topping for ice cream or frozen yogurt, or mixed into trail mix with nuts, seeds, and chocolate. For a quick snack, enjoy granola with milk or sprinkle it over a sliced banana or apple for added flavor and crunch.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How granola supports specific health conditions

Granola is a nutrient-dense food rich in fiber, supporting digestive health by aiding in regular bowel movements. It contains whole grains and nuts, providing complex carbohydrates and healthy fats that support heart health. Granola is also high in vitamins and minerals, such as magnesium and iron, promoting muscle health and blood health.

However, some granola may contain added sugars, so it's best to choose low-sugar options to maintain weight management and blood sugar control.

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