Understanding the changes in a rock's pore structure and unfrozen water content during the freeze-thaw (F-T) process is crucial for unraveling the F-T damage mechanism of rock masses. This study employs nuclear magnetic resonance (NMR) tests to resolve the pore structure characteristics of granite specimens subjected to varying numbers of F-T cycles (0, 50, 100, and 200 cycles). Throughout the F-T process, unfrozen water (comprising bound water and free water) is quantified through T2 distribution curves, and the freeze-induced strain at different subzero temperatures is investigated. The results reveal that F-T cycles lead to the expansion of pore sizes from small to large, reducing the complexity of the pore structure. Moreover, an increased proportion of meso- and macro-pores accelerates the rate of water-ice phase transition in granite specimens, resulting in intensified freeze damage and greater maximum freeze-induced strain. Additionally, when previously damaged granite is refrozen, the presence of free water induces higher levels of freeze-induced strain. This research comprehensively analyzes the F-T damage process in granite, laying a crucial theoretical foundation for understanding freeze damage mechanisms in rock engineering.