How many carbs are in granola?
One cup of granola has about 66g of carbohydrate and 55g of net carbs. Most granola is made with oats, honey, and oil, and it is calorie- and carb-dense.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup (122g) | 65.7g | 10.9g | 54.9g |
| 1 oz (28g) | 15.3g | 2.5g | 12.8g |
| 100 grams | 53.9g | 8.9g | 45.0g |
Net carbs
One cup of granola has about 55g of net carbs, which is total carbs (66g) minus fiber (11g). Granola's oat-based fiber is real and includes beta-glucan, but the sugar and honey content means most of the carbs still act quickly. See the net carbs guide.
Glycemic index of granola
The glycemic index of granola is about 62. Granola has a moderate glycemic index, lower than plain cornflakes but higher than plain oatmeal. The fat from nuts and oil slows digestion compared to puffed cereals, and the beta-glucan from the oats adds further moderation.
For diabetes
One cup of granola has 66g of carbs, which is a large single-food load. The standard serving on most labels is quarter cup (about 16g of carbs), which is a realistic portion but small by American cereal standards. Low-sugar granola made with nuts and seeds and minimal honey has fewer carbs and more fat, which helps keep the glycemic response lower. Count every gram: granola on yogurt adds to a parfait that is often already 30 to 40g of carbs before the granola. See the diabetes carb-counting guide.
Keto and low carb
One cup of granola has about 55g of net carbs. Even a quarter cup has about 14g of net carbs. Traditional granola does not fit keto. Keto granola made with nuts, seeds, and a sugar substitute exists and can deliver 2 to 4g of net carbs per serving.
Good to know
Most granola sold in stores clusters in the range of 40 to 50g of carbs per 100g, but the labeled serving size varies from 28g to 55g, which makes label comparison difficult. Granola is easy to overeat because it is crunchy and calorie-dense and people often eat it with yogurt, milk, and fruit simultaneously. A quarter cup measured on a kitchen scale is about the size of a golf ball.
Full nutrition (per 100g)
- Calories: 489.0 kcal
- Carbohydrate: 53.88g
- Fiber: 8.9g
- Sugars: 19.8g
- Protein: 13.67g
- Fat: 24.31g
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Get the appFrequently asked questions
How many carbs are in granola?
One cup of granola (122g) has about 66g of carbohydrate. A quarter-cup serving has about 16g of carbs.
How many net carbs are in granola?
One cup of granola has about 55g of net carbs, which is total carbs (66g) minus about 11g of fiber.
Is granola healthy for diabetics?
Granola is high in carbs even in small servings. A quarter cup has about 16g of carbs. Low-sugar granola with more nuts and fewer sweeteners is a better option, but the serving size still matters.
Is granola keto?
Traditional granola is not keto. One cup has about 55g of net carbs. Keto granola made from nuts and seeds with a sugar substitute can have 2 to 4g of net carbs per serving.
How does granola compare to oatmeal in carbs?
Granola has about twice the carbs of oatmeal per cup (66g vs 28g) because granola is dry, dense, and sweetened. Plain cooked oatmeal has no added sugar.