Healthy Food Guide by KarbCoach
Erin Baker's Granola With Sprouted Seeds, Pumpkin Seed & Flax: Food Integrity analysis
Quick answer
High integrity
Erin Baker's granola with sprouted seeds, pumpkin seed & flax received a Food Integrity Score of 84 out of 100 (high integrity). This reflects lightly processed and low additive load. This granola reads as a fairly simple recipe built on oats, seeds, and warm spices, with a few refined sweeteners and an expeller-pressed seed oil doing most of the sweetening and binding. It is a reasonable option to eat regularly in moderate portions, though sugar content from the syrups and cane sugar is the main thing to watch. Main considerations include refined sweeteners (brown rice syrup, cane sugar, molasses), refined canola oil, and sugar load from multiple sweeteners. Simpler options: Look for granola sweetened with dried fruit or a single sweetener; choose versions made with a whole-food fat like olive oil or nut butter.
Food Integrity Score 84/100
What stood out on the label?
- Lightly processed
- Low additive load
- Transparency: High
What to watch?
- Refined sweeteners (brown rice syrup, cane sugar, molasses)
- Refined canola oil
- Sugar load from multiple sweeteners
Simpler options to consider
- Look for granola sweetened with dried fruit or a single sweetener
- Choose versions made with a whole-food fat like olive oil or nut butter
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Erin Baker's Granola With Sprouted Seeds, Pumpkin Seed & Flax
- Brand
- Erin Baker's
- Category
- Breakfast & Cereal (source: Cereal)
- GTIN / UPC
00708875005327- Serving size
- 55 g (0.5 cup)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Granola With Sprouted Seeds, Pumpkin Seed & Flax
Erin Baker's
High integrity
Warning Signs
Canola oil and brown rice syrup add refined inputs, and cane sugar plus molasses push sweetness up.
Consider This
Expeller pressed canola oil and cane sugar are the main formulation inputs here, though the list stays fairly short and recognizable.
Good Substitutes
Try oats, seeds, and dried fruit toasted with cinnamon and a small amount of olive oil for a simpler homemade-style granola.
Overall Assessment
High integrityThis granola reads as a fairly simple recipe built on oats, seeds, and warm spices, with a few refined sweeteners and an expeller-pressed seed oil doing most of the sweetening and binding. It is a reasonable option to eat regularly in moderate portions, though sugar content from the syrups and cane sugar is the main thing to watch.
Key Highlights
What stood out
- Refined sweeteners (brown rice syrup, cane sugar, molasses)
- Refined canola oil
- Sugar load from multiple sweeteners
Family Watchlist
Ingredients some users may personally want to know about.
- Brown rice syrup — Refined sweetener
- Expeller pressed canola oil — Refined seed oil
Highest concern ingredients
- Brown rice syrup (5/10) — Refined sweetener
- Expeller pressed canola oil (5/10) — Refined seed oil
- Molasses (sugar, sugarcane molasses) (3/10) — Refined sugarcane sweetener
Better choice tips
- Look for granola sweetened with dried fruit or a single sweetener.
- Choose versions made with a whole-food fat like olive oil or nut butter.
Ingredients
Ingredient list
WHOLE GRAIN OATS, BROWN RICE SYRUP, EXPELLER PRESSED CANOLA OIL, MOLASSES (SUGAR, SUGARCANE MOLASSES), SPROUTED PUMPKIN SEEDS, PUMPKIN PUREE, OAT BRAN, GROUND FLAX SEED, EVAPORATED CANE SUGAR, VANILLA EXTRACT, CINNAMON, SEA SALT, GINGER, NUTMEG, CLOVES.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Brown rice syrupConcern 5/10 — Moderate concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Refined sweetener that adds sugar load.
Additional note
Refined syrup sweetener.
Family watchlist
Refined sweetener
Expeller pressed canola oilConcern 5/10 — Moderate concernRefined oilWatchlist
What this is
Refined oil
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined seed oil used as a formulation fat.
Additional note
Refined seed oil.
Family watchlist
Refined seed oil
Molasses (sugar, sugarcane molasses)Concern 3/10 — Mild concernSweetener
What this is
Sweetener
Processing category
Natural refined
Main concern area
Ingredient concern
Why it matters
Adds sweetness as a refined sugarcane product.
Additional note
Sugarcane molasses sweetener.
Evaporated cane sugarConcern 3/10 — Mild concernSweetener
What this is
Sweetener
Processing category
Natural refined
Main concern area
Ingredient concern
Why it matters
Refined sugar adds sweetness and sugar load.
Additional note
Refined cane sugar.
View all 15 ingredient assessments
Oat branConcern 1/10 — Very low concernWhole grain
What this is
Whole grain
Processing category
Natural refined
Why it matters
Recognizable grain fraction with mild processing.
Additional note
Milled bran fraction of oats.
Vanilla extractConcern 1/10 — Very low concernFlavoring
What this is
Flavoring
Processing category
Processed
Why it matters
Recognizable flavoring with mild processing.
Additional note
Extracted flavoring, recognizable.
Whole grain oatsConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Simple, recognizable base ingredient.
Additional note
Recognizable whole grain.
Sprouted pumpkin seedsConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable whole seed ingredient.
Additional note
Whole seed, sprouted.
Pumpkin pureeConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable vegetable ingredient.
Additional note
Simple pumpkin puree.
Ground flax seedConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable seed, category-normal grinding.
Additional note
Ground whole seed.
CinnamonConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable spice.
Additional note
Simple spice.
Sea saltConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable seasoning.
Additional note
Simple salt.
GingerConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable spice.
Additional note
Simple spice.
NutmegConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable spice.
Additional note
Simple spice.
ClovesConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable spice.
Additional note
Simple spice.
Food Integrity is an ingredient-based formulation estimate, not a medical safety rating. It does not evaluate nutritional adequacy or health outcomes. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
MixedMetabolic Health
For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar on watchlist (see Food Integrity)
This product has 2 additional signals for this goal.
Heart-Healthy Eating
SupportiveMetabolic Health
For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Heart-friendly fat ingredients (Mentions "flax", "pumpkin seed". See ingredients for details.)
GLP-1 Eating Support
MixedMetabolic Health
For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "cane". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
MixedMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar on watchlist (see Food Integrity)
This product has 2 additional signals for this goal.
Appetite & Portion Awareness
MixedMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "cane". See ingredients for details.)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Carb fueling ingredients (Mentions "oat", "oats", "rice". See ingredients for details.)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat". See ingredients for details.)
Vegan
SupportiveDietary Patterns
For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat". See ingredients for details.)
Plant-Based
SupportiveDietary Patterns
For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "rice", "sugar", "syrup". See ingredients for details.)
This product has 1 additional signal for this goal.
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "rice", "sugar", "syrup". See ingredients for details.)
This product has 1 additional signal for this goal.
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Brown rice syrup)
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Brown rice syrup)
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Brown rice syrup)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "oat", "rice". See ingredients for details.)
This product has 1 additional signal for this goal.
Healthy Fat Focus
SupportiveDietary Patterns
For someone prioritizing Healthy Fat Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Healthy fat ingredients (Mentions "flax", "pumpkin seed". See ingredients for details.)
Workout Recovery
NeutralAthletic Performance
For someone prioritizing Workout Recovery, the Food Integrity data do not show a strong matching signal for this product.
Strength & Protein Focus
NeutralAthletic Performance
For someone prioritizing Strength & Protein Focus, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, the Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Erin Baker's Granola With Sprouted Seeds, Pumpkin Seed & Flax highly processed?
Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
Erin Baker's Granola With Sprouted Seeds, Pumpkin Seed & Flax shows about 5.01g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Erin Baker's Granola With Sprouted Seeds, Pumpkin Seed & Flax: 8g added sugar per serving; sweetener signals include Brown rice syrup, Molasses. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole grain oats and oat bran as leading ingredients; Sprouted pumpkin seeds and ground flax add fiber and fats; Recognizable ingredient list with no artificial colors.
What prevented a perfect Longevity Score?
Key concerns noted include: Added sugars from brown rice syrup, cane sugar, and molasses; Expeller pressed canola oil is a prominent seed oil; Calorie-dense for a 1/2 cup serving.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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