Granola: Good or Bad?

granola

Some view granola as an all-star health food, others think it's belly fat in a box! Here are the pros and cons surrounding this crunchy breakfast staple.

Nutrition Facts

Many granola recipes are made up of a combination of healthy and potentially not-so-healthy ingredients. A basic granola includes oats, a sweetener (like honey or sugar), oil and possibly flakes or crisps made from wheat or rice. Additional ingredients can include some combination of dried fruit, nuts and coconut. Some brands might also add a protein boost.

The average nutrition stats for a ¼-cup (4-tablespoon) serving without nuts is about 100 calories, 2.5 grams of fat, 3 grams of protein, 1.5 grams of fiber, 6 grams of sugar and 17 grams of carbohydrate. For the same portion with nuts it's closer to 140 calories and 7 grams of fat.

Why Granola Gets A Bad Rap

Fill a basic cereal bowl with granola for breakfast and you might be scarfing down more than 600 calories! Depending on which brand you choose, a bunch of those calories may be coming from sugary sweeteners (and empty calories). On the other hand, that same high-cal breakfast may be thanks to healthier ingredients like nuts and dried fruit.

Instead of pouring an overflowing bowl, opt for mixing a ¼ cup of granola with a lower calorie cereal. Or get rid of the bowl altogether and just use a light sprinkle to add crunch to yogurt, fruit salad or pancakes.

Bottom Line: No need to give up on granola! Sensible portions are an obvious recommendation but more important, read ingredient lists and select a good-quality brand.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

Next Up

Win These Granola Clusters!

We’re giving away a flavor pack with six varieties of KIND granola clusters; just let us know how you eat healthy when you're on-the-go for a chance to win.

Make Your Own Granola

Granola is the classic healthy food, right? Not exactly. Many packaged granola mixes are drowning in sugar, fat and calories, but don't worry -- there are ways to work it into a healthy diet, especially when you make your own.

In The Know: Good Cookin' Good Lookin'

Take a cue from these busy chefs and search your kitchen for makeshift beauty products.

Good Egg Costume

The wardrobe whiz from Good Eats With Alton Brown dreams up Halloween costumes for little food lovers.

Mix-and-Match Granola Bars

Let kids design their own after-school snacks!

Eggs: Good or Bad?

Over the years, eggs have gotten a bad rap as cholesterol no-nos. But should you totally ditch them in your diet?

Cookbooks for Good Eggs

Here are four favorite egg cookbooks from past and (recent) present: the best, the most-charming and the most-beautiful egg books from Food Network's shelves.

Coffee: Good or Bad?

Americans consume 400 million cups of coffee per day. In Italy, people down 14 billion espressos every year. But the coffee-guzzling king is Finland, where residents drink more coffee than anywhere else in the world. Clearly, coffee is one of our favorite beverages, but is it good or bad?

Good Calories, Bad Calories?

What’s more important, what you eat or how much you eat? Dietitians are often asked this question …are all calories created equal?