Not Keto
Granola
27.50g net carbs per 1/2 cup
Skip this one entirely, since a half-cup packs 27.5 g net carbs, more than a full day's allowance on most keto plans. Reach for a handful of macadamias or a chia pudding when you want that crunchy, breakfast-bowl feel.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 100% of your 20g daily budget.
Plan the rest of your day
Good to Know
The carb load comes from rolled oats plus the honey, maple syrup, or brown rice syrup that binds the clusters, so the sugar is baked in even when a label says "natural." Dried fruit add-ins (raisins, cranberries) and chocolate chips push the sugar higher still. If you want the crunch, look at grain-free versions built on nuts, seeds, and coconut, like Lo-Ros or NuTrail, and check the net carbs per serving rather than trusting the front of the bag.
Is Granola Keto? The Full Answer
Granola contains 27.50g net carbs per 1/2 cup (32.90g total carbs minus 5.40g fiber). Skip this one entirely, since a half-cup packs 27.5 g net carbs, more than a full day's allowance on most keto plans. Reach for a handful of macadamias or a chia pudding when you want that crunchy, breakfast-bowl feel.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 138% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Here's the problem with granola: half a cup runs 27.5 g net carbs, which can blow through a full day's keto budget in one bowl. Try these instead. First, a low-carb nut and seed granola like Lonketo or Wildway grain-free, which leans on almonds, pecans, and coconut flakes and lands around 3 to 4 g net carbs per 1/4 cup serving. Second, build your own mix of chopped walnuts, pumpkin seeds, and unsweetened coconut chips, about 4 g net carbs per 1/4 cup, and you control the sweetener (a little erythritol or monk fruit works). Third, for a quick everyday breakfast, a bowl of chia pudding made with unsweetened almond milk sits near 3 to 5 g net carbs per serving and gives you that same spoonable texture without the oats and added sugar.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.