Sweetened Granola
Marketed as health food, but most granola is dense, sugary and processed — a fast route into fat-storage mode despite the whole-grain halo.
FatTonic Facts
Sweetened Granola · per serving 1/2 cup (55g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 24 | −52.8 |
| Sugar (g) | 12 | −9.6 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | 70 | |
| Carbs (g) | 38 | |
| Fat (g) | 7 |
Score model v1
Nutrients: USDA FoodData Central, record 2708461 (Cereal, granola), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 55 g): carbs 67.4, sugar 22.2, fiber 7.4, protein 9.8, fat 13 g.
What this means for fat-burning
Why this score: glycemic load 24 set it, −52.8 points. Source: USDA FoodData Central, FDC 2708461.
The fiber slows digestion and blunts the insulin response. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Sweetened Granola scores 24, rated Poor. It scores higher than 8% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does sweetened granola spike insulin?
Glycemic load 24 for 1/2 cup (55g); FatTonic Score 24/100 — it works against fat-burning.
Is sweetened granola good for fat loss?
Poor (24/100): sweetened granola works against fat-burning.