Granola

sugar oats

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Granola FAQ

Table of Contents

• Is granola gluten-free?
• Is granola keto?
• Is granola low FODMAP?
• Is granola high in fiber?
• Is granola vegan?
• Is granola vegetarian?
• Does granola contain protein?
• Is granola high in cholesterol?
• Is granola high in fat?
• Is granola high in sugar?
• Is granola high in iron?
• Is granola high in potassium?
• Is granola low in histamine?
• Is granola Whole30 compliant?
• Can you eat granola on the Mediterranean diet?
• Is granola kosher?
• What are some alternatives to granola?
• Is granola considered part of the paleo diet?
• Is granola high in carbohydrates?

Is granola gluten-free?

Not all granola is gluten-free. Granola is typically made from oats, which can be contaminated with gluten during the processing steps. However, some brands use certified gluten-free oats. An example is the “Bob’s Red Mill” brand of granola which is gluten free. It’s important to read labels or seek out specifically labeled gluten-free granola if you are sensitive to gluten or have celiac disease.

Is granola keto?

Generally, granola is not considered keto-friendly. The base of most granola is oats, which are high in carbohydrates. A 100 grams serving contains approximately 64 grams of carbohydrates, much higher than a typical keto diet would allow for. The ketogenic diet typically limits daily carb intake to 20-50 grams.

Is granola low FODMAP?

Traditional granola is typically not low in FODMAPs since it contains ingredients such as heavily processed oats, honey and sometimes dried fruits like apples and pears which are high in FODMAPs. However, brands like “Fody Foods” offer specially formulated low FODMAP granola. It’s always worthwhile checking the labels when you are following a low FODMAP diet.

Is granola high in fiber?

Yes, granola is generally high in fiber. A serving of 100 grams can provide about 7 grams of fiber which is approximately 28% of the Recommended Dietary Allowance of 25-30 grams per day for adults. The fiber content may vary depending on the brands and the ingredients used.

Is granola vegan?

This depends on the specific brand and ingredients used. Many varieties of granola are vegan, but some may contain honey, which is an animal-derived product and therefore not considered vegan. It’s always a good idea to check the ingredient list.

Is granola vegetarian?

Yes, granola is typically vegetarian as it’s primarily composed of oats, nuts, seeds, and sweeteners like honey or sugar.

Does granola contain protein?

Yes, a half-cup serving of granola can deliver around 4 grams of protein. However, the protein content can vary depending on the ingredients and brands, with some higher-protein brands providing as much as 10 grams per serving. The recommended daily amount of protein for an adult is approximately 50 grams.

Is granola high in cholesterol?

No, granola is not typically high in cholesterol, as it’s primarily made from plant-based ingredients which naturally do not contain cholesterol. However, if served with dairy products, those can contribute to the food’s overall cholesterol content.

Is granola high in fat?

Yes, granola is relatively high in fat. For a standard serving size of about half a cup, you can expect around 12 grams of fat, which is about 15% of the recommended daily value for a 2000 calorie diet.

Is granola high in sugar?

Yes, granola is typically high in sugar. A half-cup serving can contain an average of 10-12 grams of sugar. This is around 20%-24% of the recommended daily value, which is approximately 50 grams of sugar for a 2000 calorie diet.

Is granola high in iron?

Granola contains moderate amounts of iron. For a half-cup serving, it can supply around 1.8 milligrams of iron, which is about 10% of the daily recommended amount of iron for adults, which is 18 milligrams.

Is granola high in potassium?

Granola contains some potassium, but it’s not considered a high-potassium food. A half cup of granola typically contains around 200 milligrams of potassium. This represents about 4% of the daily recommended intake of 4700 milligrams for adults.

Is granola low in histamine?

Not necessarily. Granola can have varying histamine levels depending on the ingredients. Certain ingredients commonly found in granola, like dried fruits and nuts, can be high in histamine. Therefore, if you’re on a low-histamine diet, carefully examine the specific ingredients in your granola.

Is granola Whole30 compliant?

No, granola is typically not compliant with the Whole30 diet. Whole30 emphasizes whole foods and excludes grains, dairy, sugar, and sweeteners, all of which are often found in granola. While there might be specially made granolas that are Whole30 compliant, most traditional ones are not.

Can you eat granola on the Mediterranean diet?

Yes, it’s possible to include granola in a Mediterranean diet, provided it’s made with healthy ingredients. The Mediterranean diet emphasizes fruits, vegetables, whole grains, and healthy fats, all of which can be found in a good granola. However, many store-bought granolas are high in added sugars, which should be limited. A half-cup serving of granola usually contains about 200 calories, 10 grams of fat, and 6 grams of sugar, compared to the recommended daily values of 2,000 calories, less than 70 grams of fat, and less than 50 grams of sugar.

Is granola kosher?

Granola can be kosher, but it depends on the individual ingredients and the production process. If the granola is produced with kosher ingredients in a kosher facility, it can be marked as kosher. Look for a hechsher, or kosher certification mark, on the package to be sure.

What are some alternatives to granola?

If you’re looking for alternatives to granola, there are several other options that offer similar textures and nutritional profiles. Muesli is a good option as it often contains a similar mixture of oats, nuts, and seeds but without the added sugars often found in granola. Chia seed pudding and smoothie bowls are other healthy alternatives for a satisfying breakfast or snack.

Is granola considered part of the paleo diet?

Most commercially available granolas are not considered paleo-friendly due to the existence of grains like oats, added sugars, and processed oils in their ingredient list. The paleo diet typically excludes these items. However, homemade or specific brands of granola made with nuts, seeds, natural sweeteners, and healthful oils can be included in a paleo diet.

Is granola high in carbohydrates?

Yes, granola is relatively high in carbohydrates. A 1/2 cup serving of granola may contain around 30-40 grams of carbohydrates which can include 5-10 grams of fiber and around 10-15 grams of added sugars. To put this in perspective, the recommended dietary allowance (RDA) for adults is 130 grams of carbs per day, excluding dietary fiber. The American Heart Association recommends a limit of 24-36 grams of added sugars per day. Depending on the individual’s dietary goals and requirements, granola’s carb content could represent a significant percentage of the daily intake. It’s recommended to pay close attention to portion sizes and the added sugars in commercially prepared granola.