Granola has many advantages. It is convenient, crunchy, and delicious. Additionally, it is incredibly versatile. After all, how many foods can you eat for breakfast, as a snack, and for dessert?
But how healthy is granola really? "Historically, granola has had a health halo and a reputation as a diet food," says Lauren Harris-Pincus, M.S., RDN, author of *The Protein-Packed Breakfast Club*. Sure, it's typically made from whole grains, nuts, and seeds, but it can also be high in fat, sugar, and calories. If you're wondering whether it's okay to eat granola every day (or if it's better to save it for a special occasion), here's what you need to know.
What is granola?
Granola is a simple, crunchy mix of several ingredients. "To make granola, you mix oats with a sweetener like honey or maple syrup, oil, and accents like nuts, spices, or dried coconut," explains Kelly LeBlanc, RD, director of nutrition at Oldways. The mixture is then baked until it becomes crispy. The result is a robust, hearty cereal that is full of flavor.
Granola Nutritional Values
According to the USDA, ½ cup of typical granola (brands vary) contains:
- Calories: 202
- Protein: 5 g
- Total Fat: 5.6 g
- Saturated Fat: 0.6 g
- Carbohydrates: 35 g
- Fiber: 5 g
- Sugars: 10 g
- Sodium: 24 mg
- Iron: 1 g
- Magnesium: 58 mg
- Potassium: 232 mg
Health Benefits of Granola
Better Heart Health
Many varieties of granola are heart-healthy. "The oats in granola are rich in beta-glucan, a soluble fiber that can help reduce cholesterol," says Harris-Pincus. A meta-analysis published in 2022 in the *European Journal of Nutrition* concluded that adding oats to your diet improves total cholesterol and LDL ("bad" cholesterol), as well as body mass index (BMI) and waist circumference. Oats are also high in antioxidants called avenanthramides, which lower blood pressure, according to 2020 research in *Current Developments in Nutrition*.
Less Hunger
The soluble fiber in granola slows digestion, helping to prevent cravings between meals. Studies show that the beta-glucan in oats can also control appetite by increasing satiety hormones, such as cholecystokinin and PYY, according to a 2023 review in *Current Nutrition Reports*.
Better Gut Health
When volunteers in a 2022 study published in *Frontiers in Nutrition* consumed 100 grams of high-fiber granola for just 3 days, their levels of gut bacteria that control blood sugar increased. However, the granola in the study contained 16 to 22 grams of fiber per serving, which is about double the amount found in typical store-bought granola, according to the USDA.
A Nutritional Boost
Granola is often paired with other nutritious foods, whether it's in a bowl of granola with milk and a banana for breakfast or a yogurt-berry parfait as a snack. No wonder research in the journal *Nutrients* in 2019 shows that ready-to-eat cereal consumers have healthier diets than those who avoid the bowl.
Potential Downsides
Added Sugars
Granola may seem grain-focused, but it often hides a secret: a lot of sugar. The sugar content varies by brand, but one popular low-fat granola brand contains more than a tablespoon of added sugar per serving. To be sure, examine the ingredient list for sugars like honey, maple syrup, brown rice syrup, or molasses. Then, check the Nutrition Facts label to spot added sugars. The naturally occurring sugars in dried fruits aren't an issue because they come with fiber, vitamins, minerals, and antioxidants.
Hidden Calories
Granola calories can be surprising. "Granola is a dense food, so its calories can add up faster than a comparable amount of puffed cereal," says LeBlanc. Serving sizes are based on weight, so they can vary. For example, a serving may be as small as ¼ cup, with only 120 calories, as in Nature Valley granola. Or it can be as large as ¾ cup, providing 260 calories as in Nature's Path granola. And homemade granola can contain nearly 600 calories per cup, according to the National Library of Medicine. If your favorite brand includes added nuts, peanut butter, chocolate chips, or coconut flakes, the calories can go even higher. If you're concerned about calories, watch your portions. To eliminate the guesswork, LeBlanc recommends keeping a 1/4 or 1/3 cup measuring cup in your granola box or jar and portioning it out before pouring it into your bowl.
Saturated Fats
Unsaturated fats from nuts and seeds or canola, olive, or sunflower oils are not a problem. However, some brands of granola may contain several grams of saturated fats from ingredients like dried coconut or coconut oil, especially if they are paleo, keto, or grain-free. This can negate many of granola's heart health benefits.
How to Choose the Best Granola
What to Look For
The Nutrition Facts panel and ingredient list can be a treasure trove of information. Look for:
- Simple ingredients. Whole oats should be first on the ingredient list, followed by other whole foods like nuts, seeds, and dried fruits.
- Fiber. Choose granola with at least 4 grams of fiber per serving.
- Unsaturated fats. Look for ingredients like nuts and seeds, as well as canola, olive, and sunflower oils.
What to Limit
- Sugar. "If it’s not high in sugar, a daily serving of granola 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 fats. A little coconut oil never hurt anyone. But if you're already consuming a significant amount of saturated fats from foods like beef, butter, and cheese, opt for granola made with vegetable oils.
Conclusion
Granola is healthy in small quantities, especially because the oats, nuts, seeds, and dried fruits it contains provide fiber that is beneficial for heart and gut health. However, granola can also be a rich source of calories, saturated fats, and sugar, depending on the brand you buy.
Nutritionally, some brands are better choices than others, so don’t just throw any box into your cart. Check the nutrition label to choose one that’s high in fiber and low in saturated fats and sugar. Then, check the ingredient list to make sure it’s made with the same healthy ingredients you would find in your own kitchen.
Adopt these habits, and you can enjoy your granola while staying healthy. Come on, keep it up!
