Breakfast eaters comparing carbohydrates
You want to keep eating granola and check how many carbohydrates are in your own portion. You look beyond a ‘no added sugars’ claim on the front of the pack.
Who might find these choices relevant?
Those looking for wholegrain cereals and fibre
You want to see which cereals are wholegrain in the ingredients list and compare the fibre per 100 g, rather than judging the whole product by a single word on the pack.
Fans of crunchy, low-carbohydrate mixes
You’re looking for a crunchy breakfast product with fewer carbohydrates, while also wanting to check the portion size, nutritional information and allergens for the variant you choose.
What should you look for when choosing?
Start with the ingredients list, then use the nutritional information to compare products per 100 g. Next, work out how many carbohydrates are in the amount of granola you actually eat.
| What to consider | What to check when buying | Who it’s relevant to |
|---|---|---|
| Carbohydrates and added sugars | Compare total carbohydrates per 100 g and per portion. Also check the ingredients list for added sugar, syrup or honey. | I want to know how many carbohydrates are in my breakfast portion, even if no sugar has been added to the granola. For around 42% of consumers, checking carbohydrates comes first. |
| Wholegrain cereals and fibre | Look for recognisable wholegrain cereals in the ingredients list and compare the fibre per 100 g. | When I’m looking for granola with wholegrain cereals, I want to see which cereals it contains and how much fibre the product lists. This is the top priority for around 33% of consumers. |
| Low-carbohydrate options and allergens | As well as carbohydrates, check the energy and fat per portion, and read the allergen information for the specific variant. | I’m mainly looking for a crunchy mix with fewer carbohydrates, but I also need to consider my portion size and any ingredients I can’t eat. Around 25% of consumers put this choice first. |
Common mistakes
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Reading ‘no added sugars’ as ‘low in carbohydrates’
Granola with no added sugars can still contain carbohydrates. Joybuy’s product information lists 48 g of carbohydrates per 100 g for Quaker Cruesli Zero Sugar Naturel.
First, check the total carbohydrates and work out how much is in your own portion. The ‘of which sugars’ figure doesn’t tell you the product’s total carbohydrate content.
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Relying only on ‘wholegrain’ on the front of the pack
That word doesn’t describe the full composition of a granola. Other ingredients and the nutritional values still matter when comparing products.
Check which wholegrain cereals are listed in the ingredients, then compare fibre, carbohydrates and sugars per 100 g.
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Forgetting portion size when choosing a low-carbohydrate option
A lower carbohydrate value alone doesn’t tell you about the other nutritional values. Jumbo lists 490 kcal and 33 g of fat per 100 g for Holie Low Carb Granola.
Compare the full nutritional information and check how much of the product you put in your bowl.
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Assuming allergens are the same across different flavours
The cereals, nuts, peanuts and soya in granola can vary between variants. A familiar brand name is no substitute for checking the product you’ve chosen.
Before buying, read the current ingredients and allergen information for that exact variant.
Brands to consider
Quaker Cruesli
The range includes crunchy breakfast products made with wholegrain cereals, including variants labelled Zero Sugar.
- Joybuy lists 24 g of fibre and 48 g of carbohydrates per 100 g for Quaker Cruesli Zero Sugar Naturel. According to the product description, no sugars or sweeteners have been added.
- Use the carbohydrate value per portion when comparing products; the Zero Sugar label doesn’t mean this variant is carbohydrate-free.
Jumbo
The own-brand range includes granola made with wholegrain cereals, as well as a nut variant.
- According to Jumbo, Jumbo’s Granola Noten contains 42.7% wholegrain oats, 19.0 g of fibre and 40.6 g of carbohydrates per 100 g.
- Check the ingredients and allergens in the nut variant; the nutritional values of one variant don’t automatically apply to other Jumbo products.
Holie
Holie’s range includes a granola marketed as Low Carb.
- The nutritional values listed by Jumbo for Holie Low Carb Granola are 18 g of carbohydrates, 16 g of fibre and 22 g of protein per 100 g.
- For the same variant, Jumbo lists 490 kcal and 33 g of fat per 100 g. Check the portion size and allergen information too.
Products for different breakfast preferences
These Joybuy products include crunchy cruesli, crunchy muesli and a granola labelled Low Carb. Compare the nutritional information for the variant you choose; the wording in a product name alone doesn’t indicate whether it’s suitable for someone with diabetes.
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Quaker Zs Cruesli Natural – 400 g
A crunchy option if you want to compare wholegrain cereals and the carbohydrates per portion.
For this variant, Joybuy lists 48 g of carbohydrates and 24 g of fibre per 100 g. Work out the carbohydrates in your own portion and check the current label if you have any allergies.
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Quaker Cruesli Nuts Zero Sugar – 400 g
This nut variant is an option if you’re looking for crunchy cruesli and want to compare its ingredients with other variants.
Check the total carbohydrates for the amount you eat. If you have a nut allergy, read the allergen information on this specific pack.
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Holie's Crunchy Muesli Chocolate Chunks – 6 × 400 g
This is crunchy muesli, not granola; you can include it in your comparison if you’re also considering this type of breakfast cereal.
The pack contains six 400 g units. Compare the carbohydrates and fibre on the label, and read the ingredients for this chocolate variant.
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Quaker Cruesli Zero Sugar Added Apple, Pecan and Cinnamon – 400 g
This apple, pecan and cinnamon variant is an option if you want to compare flavours across crunchy cruesli products.
Check the total carbohydrates in your own portion, regardless of the Zero Sugar Added label. If you have a nut allergy, check the current allergen information.
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Holie's Granola Low Carb Crunch – 350 g
This granola is worth considering if you’re comparing products labelled Low Carb.
As well as carbohydrates, check the energy and fat per portion. Read the ingredients and allergen information for this exact variant.
Frequently asked questions
Is wholegrain granola automatically suitable for someone with diabetes?
No. Wholegrain cereals are one thing to look for, but you should also compare the carbohydrates per portion, the other nutritional values and the ingredients. The amount that fits someone’s dietary guidance can vary.
What should I check first on the pack?
Start with the ingredients list to see which cereals are wholegrain. Then compare carbohydrates, of which sugars, fibre and salt per 100 g, and work out the carbohydrates in your own portion.
Is ‘of which sugars’ enough to compare granola?
No. Check the total carbohydrates too: according to diabetes.nl, consuming carbohydrates raises blood glucose. The ‘of which sugars’ figure is only part of the carbohydrate information.
Which allergens should I check in granola?
Read the allergen information for the variant you’ve chosen, especially if you need to avoid certain cereals, nuts, peanuts or soya. Ingredients can vary between products and flavours, so don’t rely on another pack from the same brand.