Keto granola

Snack

Item Rating: 72/100

1 serving (40 grams) contains 200 calories, 5.0 grams of protein, 18.0 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		800
% Daily Value*
Total Fat		72 g	92%
	Saturated Fat	12 g	60%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		200 mg	8%
Total Carbohydrates		24 g	8%
	Dietary Fiber	16 g	57%
	Sugars	8 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		160 mg	12%
Iron		4.8 mg	26%
Potassium		600 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 648 cal (78.6%)

Protein: 80 cal (9.7%)

Carbs: 96 cal (11.7%)

About Keto granola

Keto granola is a low-carb, high-fat alternative to traditional granola, tailored for ketogenic and low-carb lifestyles. It typically swaps high-carb cereal grains with nuts, seeds, coconut flakes, and low-glycemic sweeteners like erythritol or stevia. Originating as a modern adaptation to support the ketogenic diet, its nutrient profile is rich in healthy fats (primarily from sources like almonds, walnuts, and chia seeds), moderate in protein, and very low in carbohydrates (usually under 5g net carbs per serving). Keto granola is also high in fiber, aiding digestion, and often fortified with omega-3 fatty acids, vitamins (like Vitamin E), and important minerals (such as magnesium and zinc), contributing to its appeal as a satiating and nutrient-dense breakfast or snack option.

Health Benefits

• Supports heart health due to the presence of mono- and polyunsaturated fats from nuts and seeds, which can help improve cholesterol levels.
• Promotes brain function with omega-3 fatty acids from flaxseeds and chia seeds, which support cognitive health and reduce inflammation.
• Aids digestion through dietary fiber content, derived from seeds like sunflower, pumpkin, and coconut flakes, promoting gut health.
• Provides sustained energy with its low-carb, high-fat composition, stabilizing blood sugar levels and reducing energy crashes.
• Supplies antioxidants like Vitamin E from almonds, helping to combat oxidative stress and support overall cellular health.

Dietary Considerations

Allergens: Contains tree nuts, seeds, coconut

Suitable for: Ketogenic diet, low-carb diet, gluten-free diet, paleo diet

Not suitable for: Tree nut allergies, seed allergies

Selection and Storage

Store keto granola in an airtight container in a cool, dry place for up to 2–3 weeks. For extended freshness, refrigerate or freeze in a sealed container.

Common Questions About Keto granola Nutrition

Is keto granola high in protein?

Keto granola is typically modest in protein, with most brands containing about 4-8 grams of protein per 1/3 cup serving. The protein content primarily comes from nuts and seeds like almonds, pecans, and sunflower seeds, which are common ingredients.

Can I eat keto granola on a keto diet?

Yes, keto granola is specifically designed to be low in carbs and high in healthy fats, making it ideal for a keto diet. A typical serving contains around 3-5 grams of net carbs, but always check the label as some may have added sweeteners that increase carb content.

What are the health benefits or concerns of eating keto granola?

Keto granola is high in healthy fats from nuts and seeds, which can support brain health and energy levels on a keto diet. However, it is calorie-dense, with around 150-200 calories per 1/3 cup serving, so portion control is essential to avoid overeating.

How much keto granola should I eat per serving?

A typical serving size of keto granola is about 1/4 to 1/3 cup, which usually contains 150-200 calories. This portion is a satisfying amount, especially when paired with unsweetened almond milk or full-fat yogurt to stay within keto macros.

How does keto granola compare to regular granola?

Keto granola is significantly lower in carbs, with only about 3-5 grams of net carbs per serving, compared to 20-30 grams in regular granola. It is also higher in fats due to its nut and seed content, whereas regular granola often contains oats and sweeteners, making it less suitable for low-carb diets.

Data Sources & Scientific References