Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Erin Baker's Granola With Sprouted Seeds, Pumpkin Seed & Flax: Longevity analysis

Updated 2026-10-17 · Erin Baker's

Quick answer

Occasional Choice

Erin Baker's granola with sprouted seeds, pumpkin seed & flax received a Longevity Score of 78 out of 100 (occasional choice). Whole-grain, seed-rich granola with fiber and no artificial additives, though added sugars and canola oil hold the score back. Strengths include whole grain oats and oat bran as leading ingredients, sprouted pumpkin seeds and ground flax add fiber and fats, and recognizable ingredient list with no artificial colors, while main considerations include added sugars from brown rice syrup, cane sugar, and molasses, expeller pressed canola oil is a prominent seed oil, and calorie-dense for a 1/2 cup serving.

Longevity Score 78/100

What helped the score?

  • 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 held the score back?

  • 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

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Erin Baker's Granola With Sprouted Seeds, Pumpkin Seed & Flax
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

Erin Baker's

Granola With Sprouted Seeds, Pumpkin Seed & Flax

Occasional Choice

KarbCoach Recommendation

Occasional Choice

Whole-grain, seed-rich granola with fiber and no artificial additives, though added sugars and canola oil hold the score back.

What Stands Out

Added Sweetener

Brown rice syrup

Contains Seed Oils

Expeller pressed canola oil

Good Fiber

5g fiber

18% DV

Good Protein

6g protein

12% DV

Whole Foods

Whole grain oats, Oat bran

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • 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
  • Moderate fiber per serving (about 5 g)

Key Concerns

  • 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
  • Granola is typically eaten in larger portions than labeled

Ingredient Signals

Whole-food ingredients

Whole grain oatsOat branSprouted pumpkin seedsPumpkin pureeGround flax seed

Processing signals

Baked granola with multiple sweetener sources

Seed oils

Expeller pressed canola oil

Added sweeteners

Brown rice syrupMolassesEvaporated cane sugar

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.

Macronutrients

Calories

260

13% DV

Total Carbs

35g

13% DV

Protein

6g

12% DV

Saturated Fat

1.5g

8% DV

Fiber

5g

18% DV

Net Carbs

30g

11% DV

Sugar

8g

Added Sugar

8g

16% DV

Total Fat

11g

14% DV

Sodium

50mg

2% DV

Cholesterol

0mg

0% DV

Unsaturated Fat

9.5g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories26013% DV
Total Carbs35g13% DV
Protein6g12% DV
Saturated Fat1.5g8% DV
Fiber5g18% DV
Net Carbs30g11% DV
Sugar8g—
Added Sugar8g16% DV
Total Fat11g14% DV
Sodium50mg2% DV
Cholesterol0mg0% DV
Unsaturated Fat9.5g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

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

    Mixed

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Higher net carbs (30g)

    This product has 4 additional signals for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Moderate-low sodium (50.1mg)

    This product has 2 additional signals for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Mixed

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Higher sugar (8g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Low Sugar Lifestyle

    Mixed

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Higher sugar (8g)

    This product has 3 additional signals for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Mixed

    Metabolic 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.

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Available carbohydrates (35g)

    This product has 1 additional signal for this goal.

    See more for this goal

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.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

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. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

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.

Other published analyses in Breakfast & Cereal, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. 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.

Sources, citations & safety

See how this item lines up with your goals

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