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Granola keto: opciones (y qué evitar)

Las mejores opciones de granola: elecciones bajas en carbohidratos, qué evitar y trucos para mantener la cetosis.

Yes, there are keto-friendly granola options. The best: Sesame seeds, Pecan, and Macadamia nuts. Below, the list with each verdict and net carbs per serving.

Sesame seeds ✓Yes
Sesame seeds
1 g net / 1 tablespoon
Pecan ✓Yes
Pecan
1 g net / 1 handful (28 g)
Macadamia nuts ✓Yes
Macadamia nuts
1 g net / 1 handful (about 28 g)
Macadamia nuts ✓Yes
Macadamia nuts
1 g net / 1 handful (about 28 g)
Pumpkin seeds ✓Yes
Pumpkin seeds
1 g net / 1/4 cup
Hazelnut ✓Yes
Hazelnut
2 g net / 1 handful (about 28 g)
Walnut ✓Yes
Walnut
2 g net / 1 handful (28 g)
Almonds ✓Yes
Almonds
2 g net / handful (28 g)
Peanuts ✓Yes
Peanuts
2 g net / 1 handful (28 g)
Roasted peanuts ✓Yes
Roasted peanuts
2 g net / 1 handful (28 g)
Almond ✓Yes
Almond
2 g net / 1 handful (about 23 nuts)
Pine nuts ✓Yes
Pine nuts
2 g net / 1 tablespoon (about 28 g)
Keto nuts ✓Yes
Keto nuts
3 g net / 1 handful (30 g)
Roasted unsalted peanuts ✓Yes
Roasted unsalted peanuts
3 g net / 1 handful (28 g)
Mixed nuts ✓Yes
Mixed nuts
4 g net / 1 handful (30 g)
Pistachio ✓Yes
Pistachio
4 g net / 1 handful (28 g)
Sunflower seeds ✓Yes
Sunflower seeds
5 g net / 1/4 cup (shelled)
Cashew ~In moderation
Cashew
8 g net / 1 handful (30 g)
Oat bran ~In moderation
Oat bran
12 g net / 1/4 cup (dry)
Chestnut ✕No
Chestnut
17 g net / 1 handful (about 10 pieces)
Oatmeal ✕No
Oatmeal
23 g net / 1 cup cooked
Corn ✕No
Corn
24 g net / 1 cup (≈150 g)
Wheat ✕No
Wheat
28 g net / 1/4 cup, raw
Rye ✕No
Rye
28 g net / 1/4 cup raw grains
Buckwheat ✕No
Buckwheat
29 g net / 1 cup cooked
Polenta ✕No
Polenta
30 g net / 1 cup cooked
Wild rice ✕No
Wild rice
32 g net / 1 cup cooked
Tapioca ✕No
Tapioca
33 g net / 1/4 cup (dry pearls)
Quinoa ✕No
Quinoa
34 g net / 1 cup cooked
Couscous ✕No
Couscous
34 g net / 1 cup cooked
Barley ✕No
Barley
38 g net / 1 cup cooked
Pearl barley ✕No
Pearl barley
38 g net / 1 cup cooked
Millet ✕No
Millet
38 g net / 1 cup cooked
Sorghum ✕No
Sorghum
40 g net / 1 cup cooked
Farro ✕No
Farro
40 g net / 1 cup cooked
Amaranth ✕No
Amaranth
41 g net / 1 cup cooked
Brown rice ✕No
Brown rice
42 g net / 1 cup cooked
Spelt ✕No
Spelt
43 g net / 1 cup cooked
Rice ✕No
Rice
43 g net / 1 cup

Frequently asked questions

Which granola can I eat on keto?

On keto you can eat Sesame seeds, Pecan, Macadamia nuts, and Macadamia nuts, with few net carbs per serving.

Which granola should I avoid on keto?

Better avoid Chestnut, Oatmeal, and Corn: too many net carbs to stay in ketosis.

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