Is Granola Healthy? Benefits and Downsides

The table below compares the nutrients in two different brands of granola ( 1 , 2 ):

Health Benefits of Granola

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 0%
• Iron 6%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 2%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 0%

Crunchy, sweet, and satisfying, granola is a popular breakfast topping or daily snack. It tastes good — and it’s good for you. There are plenty of ways to enjoy it. Sprinkle a little on top of yogurt or ice cream, mix it with milk, or add hot water for a nourishing meal that will warm you up on a cold day.

If you’re making your own granola, you can use a number of different ingredients, such as:

• Oats
• Almonds
• Walnuts
• Chia seeds
• Flax seeds
• Vanilla
• Maple syrup
• Coconut flakes
• Dried fruits
• Sunflower seeds

The health benefits will vary depending on the ingredients, but this beloved breakfast food is a healthy and delicious snack.

Health Benefits

These ingredients are full of fiber and good fats, making granola a nutrient-dense food. Here are some of the ways eating granola can benefit your health:

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Weight Loss

High-fiber foods, like the oats and whole grains found in granola, fill you up and keep you feeling fuller longer. Dietary studies have found eating a high-fiber diet can help you lose weight.

Disease Prevention

Dried fruit and nuts also contain antioxidants, like vitamin E, which can lower inflammation in the body. Antioxidants prevent cell damage that can cause serious diseases such as cancer.

Improves Blood Pressure

Certain foods, like flaxseeds, fruits, and whole grains, have been shown to reduce hypertension (high blood pressure). Making diet and lifestyle changes like eating a diet rich in whole grains and vegetables may reduce the amount of medication you need to take.

Decreases Cholesterol Levels

Oats contain a compound called beta-glucan, which has been shown to reduce levels of low-density lipoproteins (LDL) or “bad” cholesterol. LDL cholesterol clogs blood vessels and can lead to heart disease or other health problems.

Other whole grains found in granola types, like quinoa or teff, contain important amino acids and protein.

Reduces High Blood Sugar

Whole grains and dried fruits contain fiber. Eating more fiber slows the rate at which your body digests sugar and carbohydrates, preventing a spike in blood sugar levels.

Boosts Gut Health

Certain grains in granola contain prebiotic fiber, which may increase the levels of healthy gut bacteria compared to cereals made with refined grains.

Nutrition

Granola provides protein and important micronutrients like iron, vitamin D, folate, and zinc. Serving sizes vary from 1/4 cup to a full cup depending on the type and brand you choose.

Granola can also be an excellent source of:

• Vitamin B
• Vitamin C
• Vitamin E
• Phosphorus
• Potassium
• Calcium

Nutrients per Serving

Here’s a sample of nutrition information for a 2/3 cup serving of Quaker® low-fat granola with raisins:

• Calories: 213
• Fat: 3 grams
• Cholesterol: 1 milligram
• Sugar: 14 grams
• Fiber: 5 grams
• Protein: 5 grams
• Carbohydrates: 44 grams
• Vitamin A: 0 milligrams
• Vitamin C: 0 milligrams
• Calcium: 400 milligrams
• Iron: 1.6 milligrams

Portion Size

Granola contains dried fruit, which is high in sugar, and high-fat tree nuts like almonds or walnuts. If too much is eaten, you could develop health problems or take in too many calories. Read the label before you buy and check the overall calories, total sugar, and fat content.

Look for brands with more grains, oats, seeds, and dried fruit, and avoid granola with added sweeteners or honey. Alternatively, you could make your own granola! Portion control is also important to avoid consuming excess calories. It may be helpful to measure out one or two servings first, so you don’t overeat.

How to Prepare Granola

Granola is prepackaged and easy to prepare. These are a few ways to eat granola:

• Pour granola into a bowl or container
• Add dairy milk, nut milk, or hot water to enjoy hot or cold
• Sprinkle on top of yogurt
• Take a small handful right from the bag

You can also make your own granola, which is a good way to avoid the excess fats and sugars you may find in store-bought brands.

Show Sources

Academy of Nutrition and Dietetics: “Nutrient-Rich Foods: What is a Whole Grain?”

British Journal of Nutrition: “Whole-grain wheat breakfast cereal has a prebiotic effect on the human gut microbiota: a double-blind, placebo-controlled, crossover study.”

Centers for Disease Control and Prevention: “Micronutrient Facts.”

ESHA Research, Inc., Salem, Oregon.

Food Science and Nutrition: “The effect of fiber on satiety and food intake: A systematic review.”

Irish Journal of Medical Science: “Non-pharmacological management of hypertension: in the light of current research.”

MedlinePlus: “Soluble vs. insoluble fiber.”

Science News: “Antioxidants: Preventing Diseases, Naturally.”

The World’s Healthiest Foods: “Granola with Fresh Fruit.”

Is Granola Healthy? Benefits and Downsides

Granola is usually considered a healthy breakfast cereal.

It’s a toasted mixture of rolled oats, nuts, and a sweetener like sugar or honey, though it can also include other grains, puffed rice, dried fruit, seeds, spices, and nut butters.

Yet, some ingredients — such as chocolate, oils, and syrups — may be high in added sugars and fats.

This article explains whether granola is healthy and examines its benefits and downsides.

Granola is calorie-dense, as well as rich in protein, fiber, and micronutrients. In particular, it may provide iron, magnesium, zinc, copper, selenium, B vitamins, and vitamin E.

However, its nutritional profile varies widely depending on the specific ingredients used.

The table below compares the nutrients in two different brands of granola ( 1 , 2 ):

The first is lower in fat and calories but much higher in carbs and sugar, while the second is higher in fat and calories but also higher in protein and fiber.

In general, granola with more dried fruits or added sweetener is higher in sugar, nut- and seed-based varieties are higher in protein, and those with more whole grains are higher in fiber.

Summary

The nutrients in granola vary depending on the ingredients, though some are a good source of micronutrients and fiber. Certain brands may have more calories, protein, fiber, fat, or sugar than others.

Although there’s little scientific research on granola itself, common ingredients, including oats, flax seeds, chia seeds, and almonds, are linked to numerous health benefits.

Filling and high in fiber

Most granola is rich in protein and fiber, which both contribute to fullness.

Protein even influences levels of important fullness hormones like ghrelin and GLP-1 ( 3 , 4 , 5 ).

High-protein ingredients in granola may include nuts, such as almonds, walnuts, and cashews, and seeds like hemp, pumpkin, and sesame.

Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control ( 6 , 7 )

Other potential health benefits

Granola may also:

• Improve blood pressure. High-fiber ingredients like oats and flax seeds have been shown to help reduce blood pressure ( 8 , 9 ).
• Reduce cholesterol levels. Oats are a good source of beta glucan, a type of fiber that works to reduce total and LDL (bad) cholesterol levels, two risk factors for heart disease ( 10 , 11 ).
• Reduce blood sugar. Whole grains, dried fruit, nuts, and seeds may help reduce and control blood sugar levels, particularly in people with obesity or prediabetes ( 12 , 13 , 14 ).
• Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 11 ).
• Provide many antioxidants. Ingredients such as coconut, chia seeds, and Brazil nuts are good sources of inflammation-fighting antioxidants like gallic acid, quercetin, selenium, and vitamin E (15, 16 , 17 ).

Easy to take on the go

Granola has long been a top choice for hikers and backpackers, as it’s easy to store and keeps for a long time.

Much like trail mix, it provides extra energy and protein during endurance activities.

Granola is also made into snack bars, which are easier to portion out and pack. However, these tend to be more highly processed and loaded with added sugars, oils, and additives.

Summary

Many types of granola contain healthy ingredients that may offer numerous benefits, including reduced inflammation and improved blood pressure, cholesterol, blood sugar, and gut health.

Although granola contains several healthy ingredients, it can be high in calories and packed with added fats and sugars.

Fats like vegetable oil, coconut oil, and nut butters are often included to help bind the ingredients, add flavor, and aid in the toasting process.

However, these can supply excess calories. Eating more than the specified portion may lead to unwanted weight gain, increasing your risk of obesity and metabolic disease ( 18 ).

Additionally, the U.S. Department of Agriculture (USDA) recommends limiting sugar intake to 10% of your total daily calories, which equates to about 12 teaspoons (50 grams) of sugar for someone following a 2,000-calorie diet ( 19 ).

Some granolas have nearly 4 teaspoons (17 grams) of sugar in a single serving. Because it’s common to eat more than the standard serving size, you could be getting a substantial amount of sugar in just one bowl.

Eating too much sugar may increase your risk of many conditions, such as type 2 diabetes, obesity, heart disease, cavities, and even some types of cancer ( 20 , 21 , 22 , 23 , 24 ).

As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar.

Summary

Granola may prompt weight gain if eaten in excess, as it can be high in calories from added fats and sugars. What’s more, sugar is linked to chronic conditions like type 2 diabetes, heart disease, and obesity.