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Granola Nutrition Facts, Health Benefits, And Tips

Posted by Soulfull Project on
spoonful of granola nutrition

Looking for granola nutrition facts? You’ve come to the right place!

Granola is a delicious and nutritious addition to your daily routine and is perfect for breakfast, lunch, dinner, or snacks in-between.

In this article, we’ll discuss granola nutrition facts and health benefits. We’ll even give you tips for making your own DIY granola and reveal the secret ingredient that makes any recipe better.

We’ll also introduce you to oatmeal on a mission and let you in on how you can be a part of our unique community effort to supply servings of our hot cereal to food banks in your area.

What Is Granola?

granola and nuts

Granola is a mix of dried oats, a sweetener that also serves as a binding agent, and an oil or butter.

Because that definition is so basic and encompasses many different foods, you’ll find a wide variety of granolas made from a wide variety of ingredients with a wide variety of nutrition.

For example, some granola is made with steel-cut oats, while other granola is made with rolled oats (or even hot cereal).

When it comes to the sweetener/binding agent and the oil or butter, there are all kinds of options, including:

  • Maple syrup
  • Honey
  • Agave nectar
  • Coconut oil
  • Olive oil
  • Animal butter (e.g., cow, goat, camel)
  • Peanut butter
  • Almond butter
  • Pecan butter

And let’s not forget all the other extras you can add to spice up your granola, such as chocolate chips, dried fruit, coconut, brown sugar, cinnamon, strawberries, hemp seed, raspberries — the list goes on and on.

Just remember that granola isn’t defined by all these extras (though granola nutrition often is).

Granola is the crunchy bits underneath all those tasty toppings. In other words, take away the fruit, seeds, and spices and what’s left is granola.

Granola Nutrition Facts

yogurt blueberries and granola with good nutritional value

As we discussed in the section above, granola is simply comprised of oats, a binding agent, and a bit of butter or oil.

As long as there are no added sugars or unhealthy ingredients, granola nutrition is pretty much the same as a bowl of oatmeal or hot cereal.

Like oatmeal and hot cereal, granola delivers plenty of macronutrients (protein, carbohydrates, and healthy fat), as well as a variety of micronutrients (vitamin B6, magnesium, calcium, vitamin A, and iron) that do your body good.

The exact amounts of the vitamins, minerals, and other nutritional numbers will vary depending on how the granola is made and what additional ingredients are included.

Nevertheless, the fact remains that, unless your granola includes tablespoon after tablespoon of processed sugar, granola nutrition can’t be beat.

Granola Nutrition And Health Benefits

granola nutrition and health benefits in  a bowl for breakfast

Fiber For The Win

Granola contains beta-glucan, a powerful water-soluble fiber that provides many health benefits you can’t get anywhere else.

Chief amongst those benefits is its ability to promote the growth of healthy bacteria in your gut.

The bacteria in granola and other oat-based foods assist with digesting and absorbing the food you eat, making the whole process more efficient and beneficial for your body and brain.

Antioxidants In Every Bite

Antioxidants are natural chemicals found in food that help your body eliminate the free radicals that cause aging and illness.

Granola, oatmeal, and muesli have antioxidants in spades because they’re all made with oats as their base.

In fact, the antioxidant avenanthramide is almost exclusively found in oats and plays a powerful role in granola nutrition.

Stable Blood Sugar

Type 2 diabetes is a common disease in the United States that results from a decrease in sensitivity to the hormone insulin.

The oats in granola may help lower blood sugar levels and even improve insulin sensitivity in those who are overweight or suffer from type 2 diabetes.

Gluten-Free Goodness

As long as the base ingredients in the granola you’re eating are gluten-free, the granola itself will be gluten-free as well.

Unfortunately, some producers process and package their oats and granola on the same machines as wheat. This contaminates both the ingredients and the final product.

Check the packaging for the words “gluten-free” to ensure that your granola doesn’t include something your body can’t handle.

Better yet, make your own granola at home to be 100% sure of the ingredients.

Tips For Making Your Own Granola At Home

Hot cereal bowls with cinnamon, fruit and syrup

Basic Recipe


  • 4 cups of rolled oats
  • 1 ½ cup of raw nuts or seeds (we like pecans and chia seed)
  • 1 teaspoon of sea salt or ¾ cup of table salt
  • ½ teaspoon of ground cinnamon
  • ½ cup of melted coconut oil
  • ½ cup of maple syrup or honey
  • 1 teaspoon of vanilla extract


  1. Preheat your oven to 350 degrees Fahrenheit
  2. Line a rimmed baking sheet with parchment paper
  3. In a large mixing bowl, combine the oats, nuts, seeds, salt, and cinnamon
  4. Stir to blend
  5. Measure in the oil, maple syrup, and vanilla
  6. Mix well until all the ingredients are lightly coated
  7. Pour granola onto your baking sheet and spread it evenly with a large spoon
  8. Bake for 20 to 25 minutes or until lightly golden brown
  9. Stir mixture halfway through
  10. Remove mixture from the oven and let it cool completely, undisturbed in the baking pan (at least 45 minutes)

Pro Tips For Even More Granola Nutrition

  1. For chunkier granola, instead of stirring the mixture halfway through baking, press it with a spatula to help it stick together.
  2. To maintain big chunks of granola, use your hands to break the granola into pieces when it’s finished cooling.
  3. For smaller granola, stir the mixture with a spoon while it’s in the oven (as mentioned in the instructions) and then break it apart and stir with a large spoon when it’s finished cooling.
  4. Store your granola in an airtight container for up to two weeks or in the freezer for up to three months.
  5. Add your favorite ingredients to customize your granola nutrition. For example, you might consider adding: ⅔ cup of chopped, dried cranberries; ½ cup of chocolate chips; ½ cup of ground coconut; 6 tablespoons of peanut butter; ½ jar of blueberry jam; ½ cup of pepitas. The list goes on and on.

Get creative with the extras you add and you’re sure to find a mixture your whole family will love!

Make Your DIY Granola Even Better

The Soulfull Project with granola nutrition

As we discussed, granola nutrition is based on the healthy ingredients you use in your recipe. For an even larger nutritional kick, try adding hot cereal to the recipe above and discover just how flavorful granola can be.

The Soulfull Project offers a variety of hot cereal flavors, including:

No matter which hot cereal or oatmeal you choose to add to your granola, you’ll get other hearty and healthy ingredients, such as:

  • Blueberries
  • Apples
  • Almonds
  • Pecans
  • Rye
  • Quinoa
  • Flax
  • Chia
  • Oats
  • Barley

You can then add your own ingredients to your granola for a truly unique and delicious meal or snack.

If DIY granola isn’t your thing, try The Soulfull Project Crispy Granola, which comes in three delicious flavors: Toasted Coconut, Maple Pecan, and Dark Chocolate Cherry.

And if you’re looking for more gluten-free, nut-free snacks to get you through your day, check out our Don’t Go Nuts soy spreads and chewy granola bars.

Plus, remember that for every serving you purchase, The Soulfull Project will provide a serving of our hot cereal to a regional food bank in your area.

With your help, The Soulfull Project makes it easy for all of us to have an impact on the health and happiness of our neighbors. That’s peace of mind and body you can’t find anywhere else.

For more information on the serving-for-serving program and to check out all our delicious hot cereal flavors, visit today.

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