Granola bar glycemic index
Granola bar has a glycemic index of 56, which is medium. A 30 g serving (1 bar) has a glycemic load of 10 (low).
Also known as: cereal bar, muesli bar, breakfast bar
- Serving30 g
- Available carbs18 g
- Fiber1.6 g
- Sugars8.6 g
- Protein3 g
- Calories141 kcal
Serving: 1 bar.
What to know
Breakfast and cereal bars averaged a GI of 56 across 16 products, just into the medium range. Bars with nuts, seeds and more protein are generally lower than crisped-rice bars.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 30 g | 17 | Medium |
| 100 g | 59 g | 33 | High |
| 30 g · 1 bar | 18 g | 10 | Low |
| 60 g · double serving | 35 g | 20 | High |
What the studies found
The value of 56 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 16 studies. Results are fairly consistent (46 to 56).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 46 · Philippines 2002
- 51 · Philippines 2002
Granola bar compared with other snacks & crackers
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Frequently asked questions
Is granola bar low glycemic?
No. With a GI of 56, granola bar is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of granola bar?
A 30 g serving (1 bar) has a glycemic load of 10, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat granola bar?
With a GI of 56 and a low glycemic load per serving, granola bar usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in granola bar?
A 30 g serving has about 19 g of total carbohydrate, including 1.6 g of fiber, leaving 17.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 64.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 471 kcal | 141 kcal |
| Carbohydrates | 64 g | 19 g |
| Available carbs | 59 g | 18 g |
| Fiber | 5.3 g | 1.6 g |
| Sugars | 29 g | 8.6 g |
| Protein | 10 g | 3 g |
| Fat | 20 g | 5.9 g |
Source: USDA FoodData Central, Snacks, granola bars, hard, plain (SR Legacy, FDC 167542). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.