Is Granola Good for Acid Reflux?
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.
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Protocol Ratings
Granola and Acid Reflux
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.
View the full Acid Reflux Diet Card →Granola and Low Sugar Diet
Commercial granola typically contains 20–30g sugar per 100g from added honey, sugar, or dried fruit. Even 'healthy' brands often have high sugar levels.
View the full Low Sugar Diet Card →Forensic Analysis
At 471 kcal/100g, this is a high-density energy source requiring careful portion control.
Excellent fullness per calorie thanks to 10.4g protein and 5.8g fibre.
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.
Is granola safe for acid reflux?
Yes, plain oat-based granola is generally well-tolerated by people with acid reflux. It is low-acid and non-triggering for the lower oesophageal sphincter. However, watch for varieties containing chocolate, citrus, or excessive sugar which may increase reflux risk. DietVox rates granola GREEN for acid reflux.
DietVox Insight: DietVox rates granola GREEN for the Acid Reflux protocol. Choose low-sugar, low-fat varieties for best tolerance.
Is granola healthy?
It depends on your health goal. DietVox rates granola GREEN for acid reflux but RED for both low sugar and weight loss. Despite its healthy reputation, granola contains 471 kcal and over 24g sugar per 100g — making it one of the most calorie-dense and sugar-heavy breakfast options. For acid reflux sufferers it is safe, but for weight management or blood sugar control, careful portion control is essential.
DietVox Insight: DietVox rates granola across four protocols — showing that 'healthy' depends on your specific health goal. Scan any food with DietVox to see how it rates for you.
Related Foods
Citations & Sources
- Nutritional composition data for Granola, per 100g serving. USDA FoodData Central
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