Granola
Medium GI
GL 22.8 per cup (61 g) · GL 37.4 per 100 g
- About 7 g of fibre per 100 g, mostly from whole oats
- Energy-dense: about 450 kcal per 100 g, a generous bowl easily passes 400 kcal
Granola has a glycemic index of 55 (Moderate). One cup (61 g) adds a glycemic load of 22.8.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- Low carb granolaGL 5 per 100 g Low-carb granola is built on nuts and seeds instead of oats and sugar: the same crunch with a fraction of the carbohydrates.
- GL 15 per 100 g Granola without added sugar: about a third of the sugars of classic granola and a clearly lower glycemic load.
Sugar free granola - GL 6.6 per 100 g A bowl of oat porridge is a warm breakfast from the same grain, with no added sugar and far fewer calories per bowl.
Cooked oat
Forms of Granola
- Low carb granolaGI 25 · GL 5 per 100 g low carb
- GI 40 · GL 15 per 100 g sugar freenut Sugar free granola
- High protein granolaGI 55 · GL 26 per 100 g high protein
- GI 55 · GL 36 per 100 g cinnamon
Cinnamon granola - GI 65 · GL 39 per 100 g chocolate
Chocolate granola - GI 60 · GL 39 per 100 g vanillacrumble
Vanilla granola
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Granola is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 8 g | 3 |
| 1 oz | 28 g | 10.5 |
| 1 serving (45 g) | 45 g | 16.8 |
| 1/2 cup | 61 g | 22.8 |
| 1 cup | 122 g | 45.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 450 kcal |
| Carbohydrates | 67.9 g |
| Sugars (Total) | 17.2 g |
| Natural | 0.2 g |
| Added | 16.98 g |
| Fiber | 6.7 g |
| Soluble | 2 g |
| Insoluble | 4.7 g |
| Protein | 10 g |
| Fat | 16.5 g |
| Saturated | 3.3 g |
| Unsaturated | 11.55 g |
| Sodium | 120 mg |
Processing Level
Why this score?
- About 7 g of fibre per 100 g, mostly from whole oats
- Around 10 g of protein per 100 g from oats, nuts and seeds
- Most of the fat comes from nuts and seeds and is unsaturated
- Energy-dense: about 450 kcal per 100 g, a generous bowl easily passes 400 kcal
- Sweetened: about 17 g of sugars per 100 g, usually from honey or syrup
- Glycemic load about 37 per 100 g, high for a breakfast cereal
Calculate the glycemic load of a meal with Granola
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Granola?
Granola has a glycemic index of 55 (Moderate). One cup (61 g) has a glycemic load of 22.8; per 100 g the glycemic load is 37.4.
Is Granola good for people with insulin resistance?
Granola has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Low carb granola.
Which form of Granola has the lowest glycemic load?
Among the forms of Granola in this database, Low carb granola has the lowest glycemic load (5 per 100 g).
Check Granola in the Logi app, with your portion.
