Granola illustration

Granola

Breakfast

The Verdict

Granola is a very calorie-dense food with a high sugar load of 24.5g per 100g. The sugar-to-fibre ratio requires careful consideration for blood glucose management.

The Lab Report

Per 100g, Granola delivers 10.4g protein, 20.0g fat (3.4g saturated), and 64.0g carbohydrates with 5.8g dietary fibre. Of the carbohydrates, 24.5g are sugars. The sugar content of 24.5g per 100g is significant and will produce a notable glycaemic response. Notable micronutrients include Iron (3.4mg).

The Safety Protocol

High sugar content requires portion awareness. The NHS recommends no more than 30g of free sugars per day for adults.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux GREEN

Acid Reflux Protocol

Plain oat-based granola is low-acid and non-triggering for reflux. Watch for varieties containing chocolate, citrus, or excessive sugar which may increase risk. Choose low-sugar, low-fat options.

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Low Sugar RED

Low Sugar Protocol

Commercial granola typically contains 20–30g sugar per 100g from added honey, sugar, or dried fruit. Even 'healthy' brands often have high sugar levels.

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Lose Weight RED

Lose Weight Protocol

Granola is deceptively calorie-dense at 489 kcal/100g. A typical 'small' bowl can easily contain 400+ kcal before milk is added.

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Balance AMBER

Balance Protocol

Quality granola with oats, nuts, and seeds provides fibre and healthy fats. However, most commercial brands are high in sugar — choose carefully.

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Quick Reference

Deception Level HIGH
Satiety ROI MEDIUM
Binge Risk 7/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 471.0 kcal
Protein 10.4 g
Fat 20.0 g
Saturated Fat 3.4 g
Carbohydrates 64.0 g
Fibre 5.8 g
Sugar 24.5 g
Sodium 26.0 mg
Potassium 300.0 mg
Calcium 0.0 mg
Iron 3.4 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density HIGH

At 471 kcal/100g, this is a high-density energy source requiring careful portion control.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 10.4g protein and 5.8g fibre.

Tracking Difficulty HIGH

High deception level makes accurate tracking challenging without a digital scale.

Frequently Asked Questions

How many calories and carbs are in Granola?

Granola contains 471 kcal and 64.0g of carbohydrates per 100g.

DietVox Insight: DietVox rates Granola with a 'HIGH' Deception Level, meaning careful weighing is recommended for accurate tracking.

Is Granola good for weight loss?

At 471 kcal/100g, Granola is calorie-dense and requires portion control for weight management.

DietVox Insight: DietVox assigns a Binge Risk Factor of 7/10, indicating high overconsumption potential.

Is Granola a good source of protein?

Yes, Granola provides 10.4g of protein per 100g, making it a good protein source.

DietVox Insight: DietVox rates the Satiety ROI as MEDIUM. High-protein foods typically support appetite control and muscle maintenance.

Citations & Sources

  1. Nutritional composition data for Granola, per 100g serving. USDA FoodData Central

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