Benefits Of Granola For Weight Loss

What is granola?

Granola is a healthy breakfast cereal and snack -it has a crunchy texture, made up of rolled oats mixed with nuts including almonds, cashews and walnuts, with sweeteners such as honey or sugar all toasted together. Some extra ingredients can be added like dried fruits, seeds like chia seeds, flax seeds and sunflower seeds, spices, peanut butter, grains, puffed rice, in addition to components that are high in sugar and fats like chocolate, syrups, and oils. Granola can be eaten with milk or low-fat yoghurt, which is a great way to increase its benefits and protein content, as well as add fruits for a balanced breakfast meal.  

Benefits of granola for weight loss

Granola is good for weight loss but some factors should be considered like portion size, the brand of the product and its constituent ingredients. It is important to look at the labels and pick granola that is high in fibre because food with high fibre contents will help you feel full for longer choose the ones that contain lower sugar and fat. Although granola is good for weight loss, it also can cause weight gain because some granola brands contain high amounts of sugar and saturated fat, which are considered sources of excessive calories. 

Other health benefits of granola

Granola provides a boost of energy as well as a source of essential and important micronutrients such as iron, vitamin D, and zinc, in addition to high amounts of vitamin B. It contains fibre which plays a role in digestion.

  • Appetite control: where granola is rich in fibre like oats, nuts, and seeds, these fibres increase digestion time and slow down the emptying of the stomach. Moreover, granola is a good source of proteins which are present in almonds, walnuts, cashews, and sesame seeds, and these proteins increase levels of fullness hormones and keep you feeling full for a longer period.
  • Source of energy: granola is a good source of fast-acting carbs and energy for the brain and muscles.
  • Better gut health: grains in granola contain prebiotic fibre, increasing the levels of healthy gut bacteria.
  • Regulate and control blood sugar: as granola is a source of fibre through whole grains, eating more fibres will slow the digestion rate of sugar and carbohydrates preventing an increase in blood sugar levels.
  • Antioxidants present in nuts will lower inflammation, preventing cell damage and diseases like cancer.
  • Lower blood pressure: diets rich in whole grains, flaxseeds and fruits reduce hypertension.
  •  Reduces bad cholesterol levels: oats contain a compound called beta-glucan which is a type of fibre that reduces levels of low-density lipoproteins (LDL) cholesterol which is responsible for blocking blood vessels leading to cardiovascular diseases. 
  • It is shelf stable and portable.

Nutritional facts

The nutritional profile varies depending on the ingredients being used. Some granola brands are  good sources of vitamins and fibre, while others are full of calories and contain high amounts of sugar and saturated fats.

According to the U.S. Department of Agriculture (USDA), nutritional facts of ¼ cup (28g) of classic granola includes:

Calories: 132

Carbs: 18g

Protein: 2.8g

Sugars: 8g

Fat: 6g

Fibre: 3g

Sodium: 82.3mg

Potassium: 94.1mg

Calcium: 1%

Iron: 4%

Magnesium: 6%

Vitamin D: 0%

Vitamin B6: 0%

Vitamin C: 0%

Cobalamin: 0%

What is healthy granola and how to choose a granola brand?  

Choosing healthy granola is necessary for weight loss, getting the most benefits of the granola and avoiding weight gain. To choose healthy granola, it is necessary to read the nutritional labels carefully and to avoid brands that contain sugar and sweeteners among the first ingredients.  The first few ingredients of healthy granola should be high in protein and fibre like whole grains including oats, nuts, seeds, and dried fruit.

Choose healthy fats such as nuts and avoid saturated fats like vegetable oil because saturated fats tend to raise low-density lipoprotein (LDL) cholesterol levels in the blood which is bad cholesterol and causes heart diseases.  

Avoid artificial ingredients like flavours, colouring and artificial sweeteners.

What is the recommended portion size of granola daily?

Granola portion size control is necessary because it is very easy to overeat granola, hence to avoid overeating, only consume between 45 to 50g of granola a day, which is about 3 full tablespoons and add natural yoghurt and fruits to help create a balanced healthy breakfast, or a snack that will keep one full and avoid overeating. This control helps to avoid excess sugar and only limit 15g of sugar in the serving, as it is recommended to limit sugar intake to only 10% of the total daily calories. This is equal to 50 grams of sugar a day (USDA, 2015-2020 dietary guidelines).  

Homemade granola: 

Homemade granola is a good option to control and add the Ingredients needed to your diet and nutritional needs. Also, it is recommended to avoid artificial ingredients, excessive sugar and saturated fats.

Side effects and other concerns

Granola is a calorie-dense food that may contain too much fat, calories, and sugar. One cup of some brands of store-bought granola adds 500 calories which is one-third the number of calories needed daily.  Although granola is considered a healthy serving, some ingredients can make it unhealthy and a source of excessive calories, leading to unwanted weight gain and obesity. Ingredients like chocolate chips, honey, and dried fruit may be added to granola, and these ingredients contain too much sugar which is linked to chronic diseases and increases the risk of diseases such as obesity,  type 2 diabetes, cardiovascular diseases, and dental caries. Moreover, saturated fats such as vegetable oil, butter and coconut oil can be included in granola to bind ingredients together and add a flavour that has a bad effect on overall health.

Granola contains nuts, so those with nut allergies should avoid brands that contain nuts. 


Granola is a nutritious snack and breakfast cereal that contains a healthful combination of oat, dried fruit, nuts, and honey. Granola is a source of energy, vitamins, and minerals. The most important thing to check in granola is its sugar and fat content. Granola which is high in protein and fibre and low in saturated fats and sugar can be served as a healthy snack. Finally, granola is considered a healthy alternative to unhealthy snacks and if properly chosen, is a good weight loss plan. 


  1. Stedman E. Is granola healthy? how it affects weight loss and healthiest Granola Brands [Internet]. GoodTo. GoodTo; 2021 [cited 2023Jan8]. Available from:
  2. Mandl E. Is granola healthy? benefits and downsides [Internet]. Healthline. Healthline Media; 2019 [cited 2023Jan8]. Available from:
  3. Malia Frey MA. Is Granola really a healthy food?  [Internet]. Verywell Fit. Verywell Fit; 2021 [cited 2023Jan8]. Available from:
  4. Granola: Health benefits, nutrients per serving, preparation information, and more [Internet]. WebMD. WebMD; [cited 2023Jan8]. Available from:
  5. Fooddata Central Search Results  [Internet]. FoodData Central. [cited 2023Jan8]. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

Get our health newsletter

Get daily health and wellness advice from our medical team.
Your privacy is important to us. Any information you provide to this website may be placed by us on our servers. If you do not agree do not provide the information.

Noran Kotaem

Bachelor's degree, Dentistry, The British University in Egypt

Noran is a dentist and a teaching assistant at the Faculty of Dentistry in the British university in Egypt. Passionate about research, reading and writing in the fields of medicine, nutrition and lifestyle. Keen to learn more about evidence based scientific research and writing.

Leave a Reply

Your email address will not be published. Required fields are marked * presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
Klarity is a citizen-centric health data management platform that enables citizens to securely access, control and share their own health data. Klarity Health Library aims to provide clear and evidence-based health and wellness related informative articles. 
Klarity / Managed Self Ltd
Alum House
5 Alum Chine Road
Westbourne Bournemouth BH4 8DT
VAT Number: 362 5758 74
Company Number: 10696687

Phone Number:

 +44 20 3239 9818