Is Granola Keto?

Cereals & Grains
Granola sticker illustration
KETO VERDICTAVOID

Granola is extremely high in carbs at ~60g net carbs per 100g (typical mixes are sugar-heavy). It’s one of the worst cereal choices for keto—even small portions can disrupt ketosis. Best avoided on ketogenic diets.

Granola is extremely high in carbs at ~60g net carbs per 100g (typical mixes are sugar-heavy). It’s one of the worst cereal choices for keto—even small portions can disrupt ketosis. Best avoided on ketogenic diets.

  • Net carbs (100g)60g
  • Protein (100g)12g
  • Fat (100g)15g
  • Keto verdictAvoid on keto

NUTRITION FACTS

Per 100g (raw)

Net Carbs
60g
Total Carbs
68g
Fiber
8g
Protein
12g
Fat
15g
Calories
471

Source: USDA FoodData Central

WHY IT'S NOT KETO-FRIENDLY

  • Not keto-friendly: very high net carbs (~60g/100g) overwhelm daily limits
  • High glycemic load from oats, honey/syrups, and dried fruit
  • Hidden sugars and starches common in commercial blends
  • Portions are deceptively small (⅓ cup can exceed 20g net carbs)
  • Better swapped for nut/seed mixes or keto granola variants
  • Use only off-plan or on cyclical/targeted keto, if at all

HEALTH BENEFITS

  • Contains nuts/seeds that provide healthy fats and minerals (outside keto context)
  • Can supply magnesium, phosphorus, and manganese from nut/seed ingredients
  • Polyphenols present in some nuts/seeds add antioxidant value
  • Convenient breakfast for non-keto diets when sugar is controlled
  • Fiber content may support digestion in non-keto meal patterns
  • Note: benefits are outweighed by the sugar/starch load for keto goals

PREPARATION SUGGESTIONS

AVOID COMPLETELY

Granola should not be consumed on keto due to its extremely high carb and sugar content.

KETO GRANOLA ALTERNATIVE

Make a keto version with almonds, pecans, walnuts, coconut-flakes, chia-seeds, butter or coconut-oil, and allulose; bake until crisp.

NUTS INSTEAD

Replace granola with a measured mix of almonds, walnuts, and pecans for similar crunch at far lower carbs.

CHEESE CRISPS

Use parmesan or cheese-crisps for crunchy toppings on yogurt substitutes or salads.

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