How many carbs are in a Granola?
A 1/2 cup (59g) serving of Granola contains 37g of total carbs (32g net carbs), 12g sugar, 289 calories, 6g protein, 12g fat and 5g fiber.
- Calories
- 289 cal
- Carbohydrates
- 37 g
- of which Sugars
- 12 g
- Fiber
- 5 g
- Net carbs
- 32 g
- Protein
- 6 g
- Fat
- 12 g
Granola nutrition at a glance
Per 1/2 cup (59g), Granola delivers about 14% of a 2,000-calorie daily reference, 13% of the 275g daily carbohydrate reference and 18% of the 28g daily fiber reference. Sugar sits at 24% of the 50g added-sugar reference and protein contributes 12% of the 50g protein reference.
- Calories
- 490
- Carbs
- 62.7 g
- Sugar
- 20.3 g
- Protein
- 10.2 g
- Fat
- 20.3 g
- Fiber
- 8.5 g
Blood-sugar impact of Granola
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
With 37g total carbs and 5g fiber, the net-carb figure for a 1/2 cup (59g) serving works out to roughly 32g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Granola
- Treat granola as your main carb source for the meal — skip additional bread, rice or pasta on the side.
- Split a full serving of granola into two smaller portions to keep post-meal glucose steadier.
- Pair granola with 20–30g of protein and some healthy fat to flatten the blood-sugar response.
Frequently asked questions
Is Granola keto-friendly?
Not really. 32g net carbs per 1/2 cup (59g) exceeds a full-day keto allowance for most people. It's a much better fit for a low-carb (100–150g/day) or balanced plan.
How many carbs in Granola per 100 grams?
About 62.7g of carbs, 20.3g sugar and 490 calories per 100g of Granola.
How does Granola affect blood sugar?
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
Is Granola good for weight loss?
A serving delivers 289 calories with 6g protein and 5g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 4% combined protein-plus-fiber-to-calorie ratio, Granola is best paired with a lean protein or vegetables so the meal keeps you full for longer.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1/2 cup (59g) serving of Granola. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.