Granola — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 471 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 64 g | 23.27% |
| Fiber | 8 g | 28.57% |
| Sugars | 24 g | 48% |
| Glycemic Index | 60 | - |
| Protein | 10 g | 20% |
| Sodium | 12 mg | 0.52% |
| Total Fat | 18 | 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.
10 g
🧀 Good Protein Content
8 g
🥔 Good Fiber Content
Did you know?
Health benefits
- 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
- 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.
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 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
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?
👨⚕️️ Medical disclaimer
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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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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