Granola glycemic index
Granola has a glycemic index of 53, which is low. A 30 g serving (1 bowl, dry) has a glycemic load of 7 (low).
Also known as: toasted muesli
- Serving30 g
- Available carbs14 g
- Fiber2.7 g
- Sugars5.9 g
- Protein4.1 g
- Calories147 kcal
Serving: 1 bowl, dry.
What to know
Granola averaged a low GI of 53 across 11 products, but it is calorie-dense and often sweetened. Use it as a topping on yogurt rather than a full bowl.
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 | 23 g | 12 | Medium |
| 100 g | 45 g | 24 | High |
| 30 g · 1 bowl, dry | 14 g | 7 | Low |
| 60 g · double serving | 27 g | 14 | Medium |
What the studies found
The value of 53 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 11 studies. Results are fairly consistent (51 to 70).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 51 · USA 2018
- 63 · Canada 2007
- 64 · Canada 2010
- 70 · Canada 2007
Granola compared with other breakfast cereals
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Frequently asked questions
Is granola low glycemic?
Yes. With a GI of 53, granola is in the low range (55 or less).
What is the glycemic load of granola?
A 30 g serving (1 bowl, dry) has a glycemic load of 7, 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?
With a GI of 53 and a low glycemic load per serving, granola 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?
A 30 g serving has about 16 g of total carbohydrate, including 2.7 g of fiber, leaving 13.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 53.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 489 kcal | 147 kcal |
| Carbohydrates | 54 g | 16 g |
| Available carbs | 45 g | 14 g |
| Fiber | 8.9 g | 2.7 g |
| Sugars | 20 g | 5.9 g |
| Protein | 14 g | 4.1 g |
| Fat | 24 g | 7.3 g |
Source: USDA FoodData Central, Cereals ready-to-eat, granola, homemade (SR Legacy, FDC 171646). 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.