Healthy Food Guide by KarbCoach
Post Granola Maple Pecan: Food Integrity analysis
Quick answer
Mixed integrity
Post granola maple pecan received a Food Integrity Score of 74 out of 100 (mixed integrity). This reflects lightly processed and low additive load. This is a mostly recognizable granola built on whole oats and pecans, but cane sugar, canola oil, rice flour, and natural flavor push it toward a more processed profile. It reads as an occasional-eat option rather than a daily staple, mainly because of the refined and vague inputs. Those flags are about formulation, not a medical verdict. Main considerations include refined canola oil, added sugars including cane sugar and barley malt extract, and vague natural flavor. Simpler options: Look for granola with plain oil and no added natural flavor; choose versions that rely on maple syrup or fruit for sweetness instead of cane sugar.
Food Integrity Score 74/100
What stood out on the label?
- Lightly processed
- Low additive load
- Transparency: High
What to watch?
- Refined canola oil
- Added sugars including cane sugar and barley malt extract
- Vague natural flavor
Simpler options to consider
- Look for granola with plain oil and no added natural flavor
- Choose versions that rely on maple syrup or fruit for sweetness instead of cane sugar
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
- Post Granola Maple Pecan
- Brand
- Post
- Category
- Breakfast & Cereal (source: Cereal)
- GTIN / UPC
00884912294081- Serving size
- 50 g (1/2 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 Maple Pecan
Post
Mixed integrity
Warning Signs
Canola oil, cane sugar, and natural flavor give this granola a more refined, formulated edge than the oats and pecans suggest.
Consider This
Refined cane sugar, canola oil, and rice flour plus natural flavor are typical of factory-formulated granola rather than a simple kitchen recipe.
Good Substitutes
Try granola made with rolled oats, pecans, maple syrup, and a plain oil like coconut or olive, with no added flavor.
Overall Assessment
Mixed integrityThis is a mostly recognizable granola built on whole oats and pecans, but cane sugar, canola oil, rice flour, and natural flavor push it toward a more processed profile. It reads as an occasional-eat option rather than a daily staple, mainly because of the refined and vague inputs. Those flags are about formulation, not a medical verdict.
Key Highlights
What stood out
- Refined canola oil
- Added sugars including cane sugar and barley malt extract
- Vague natural flavor
Family Watchlist
Ingredients some users may personally want to know about.
- Canola oil — Refined seed oil
- Cane sugar — Refined sweetener
- Natural flavor — Vague flavor system
Highest concern ingredients
- Canola oil (6/10) — Refined seed oil used for texture and binding.
- Natural flavor (6/10) — Vague flavor system with undisclosed sources.
- Cane sugar (4/10) — Refined sweetener adding added sugar.
Better choice tips
- Look for granola with plain oil and no added natural flavor.
- Choose versions that rely on maple syrup or fruit for sweetness instead of cane sugar.
Ingredients
Ingredient list
WHOLE GRAIN ROLLED OATS, CANE SUGAR, RICE FLOUR, CANOLA OIL, MAPLE SYRUP, PECANS, SALT, BARLEY MALT EXTRACT, SPICES (CINNAMON, GINGER, CARDAMOM, PEPPER, CLOVES), NATURAL FLAVOR.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Canola oilConcern 6/10 — Moderate concernRefined oilWatchlist
What this is
Refined oil
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined seed oil some users prefer to avoid.
Additional note
Refined seed oil used for binding and texture.
Family watchlist
Refined seed oil
Natural flavorConcern 6/10 — Moderate concernVague ingredientWatchlist · Additive · Vague label term
What this is
Vague ingredient
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Broad flavor term that doesn't disclose specific sources.
Additional note
Undefined flavor system with unspecified sources.
Family watchlist
Vague flavor system
Cane sugarConcern 4/10 — Mild concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Family Watchlist
Why it matters
Refined sweetener that some users may want to track.
Additional note
Refined sweetener adding sugar load.
Family watchlist
Refined sweetener
Barley malt extractConcern 4/10 — Mild concernSweetener
What this is
Sweetener
Processing category
Processed
Main concern area
Processing
Why it matters
Processed malt sweetener that adds sugar and flavor.
Additional note
Malt-derived sweetener with gluten-related context.
View all 10 ingredient assessments
Rice flourConcern 3/10 — Mild concernRefined flour
What this is
Refined flour
Processing category
Natural refined
Main concern area
Processing
Why it matters
Refined fraction that adds structure without whole-grain fiber.
Additional note
Refined grain flour used as a binder.
Maple syrupConcern 3/10 — Mild concernSweetener
What this is
Sweetener
Processing category
Natural refined
Why it matters
Natural sweetener, still contributes added sugar.
Additional note
Liquid sweetener adding sugar load.
Spices (cinnamon, ginger, cardamom, pepper, cloves)Concern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Named spices are recognizable seasonings.
Additional note
Named spices, recognizable seasoning.
Whole grain rolled 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 base.
PecansConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Simple recognizable nut.
Additional note
Recognizable whole nut.
SaltConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Common seasoning.
Additional note
Basic seasoning.
This Food Integrity score reflects ingredient formulation and label transparency only. It is not a medical safety rating or a nutritional recommendation. 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
Watch-outsMetabolic Health
For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal 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 "pecan". See ingredients for details.)
GLP-1 Eating Support
Watch-outsMetabolic Health
For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "cane". See ingredients for details.)
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
Appetite & Portion Awareness
Watch-outsMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "cane". See ingredients for details.)
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", "maple". 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", "pepper". 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", "pepper". 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", "pepper". 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 "flour", "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 "flour", "sugar", "syrup". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "malt". See ingredients for details.)
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 (Canola oil)
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 (Canola oil)
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 (Canola oil)
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 "flour", "oat". 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 "pecan". 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.
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 Post Granola Maple Pecan 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?
Post Granola Maple Pecan shows about 3g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Post Granola Maple Pecan: 12g total sugar per serving; sweetener signals include Cane sugar, Maple syrup. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole grain rolled oats as first ingredient; Pecans add healthy fats and some fiber; Low sodium per serving (65 mg).
What prevented a perfect Longevity Score?
Key concerns noted include: Cane sugar and maple syrup add notable added sugar; Canola oil is a prominent seed oil; Natural flavor and barley malt extract add processing.
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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