We Asked 6 Dietitians How to Buy the Healthiest Granola

Crunchy, chewy and loaded with oats, nuts and dried fruit, granola sounds like a nutritious breakfast or snack. And it can be, especially when it’s made with healthy, whole food ingredients. What’s not as obvious, however, is that some brands of store-bought granola can be packed with added sugars and unhealthy fats. That can quickly turn this seemingly nutritious choice into a calorie and sugar bomb. 

The good news is, there are lots of healthy brands out there. So, we asked six dietitians how to choose the healthiest store-bought granola. And they all told us the same thing. Read on to learn their top tips for picking a granola that’s as nutritious as it is tasty.

Dietitian-Approved Tips to Choose the Healthiest Store-Bought Granola

Check for Added Sugars First

All our RDs agree that keeping added sugars to a minimum is a must. “Excessive added sugar intake is associated with poorer health outcomes like heart disease, type 2 diabetes and liver disease,” says Christina Chu, M.S., RD, CSSD. And granola can be a sneaky source.

Finding those added sugars can be trickier than it sounds. “Sugar is the master of disguise,” says Bonnie Taub-Dix, RDN, who points out that sugar can be found in granola under many different names. That’s why she advises reading the ingredient list closely. When you do, look for ingredients like organic cane juice, molasses, honey, coconut sugar, maple syrup or brown rice syrup. Although these may sound healthy, they all deliver added sugars, which most of us eat too many of to begin with.

It’s also good to know that added sugar is different from total sugar, which can include natural sugars from healthy ingredients like dried fruit. So, total sugars aren’t as much of a concern as added sugars. Look for brands with less than 6 grams of added sugar per serving, says Vandana Sheth, RDN, CDCES, FAND. “When you keep added sugar low, it can help prevent quick blood sugar spikes and keep your granola more balanced,” she adds.

Look for Fiber 

“Find your fiber,” says Amanda Blechman, RD, CDN. Fiber-rich foods help keep you full, support steady blood sugar, keep your digestive system regular, promote gut health and help maintain a healthy body weight.

“Most of us don’t meet our fiber needs, so choosing a granola with whole grains, nuts and seeds can help contribute to that,” says Diana Mesa, RDN, LDN, CDCES. Dried fruits like dried figs, apricots, prunes or dates can also help boost fiber., 

If you’re wondering how much fiber to look for, Blechman recommends at least 2 to 3 grams of fiber per serving. 

Extra Points for Protein

Depending on the brand, store-bought granola can be a surprising source of protein. “Look for a granola with a variety of whole grains, nuts and seeds to help meet your protein needs, support muscle growth and have more staying power,” says Mesa. 

Protein can also help keep your blood sugar stable, says Taub-Dix. She recommends choosing one with at least 5 grams of protein per serving. And if you can find a brand that contains quinoa, grab it. Quinoa is 60% protein. Unlike most other grains, quinoa boasts complete protein. That means it contains all nine essential amino acids your body needs for optimal protein synthesis.

Seek Out Healthy Fats 

In addition to hidden sugars, granola may also sneak in less-than-healthy fats. “Many granolas contain saturated fat from coconut oil, palm oil or butter,” says Taub-Dix. “Go for granola that provides healthy fats like those that come from nuts, seeds or natural oils.”

However, it’s not just about the type of fat. The amount also matters, as too much energy-dense fat can add up to lots of hidden calories. A good goal, says Chu, is less than 20% of the Daily Value from fat. While you’re looking this up on the Nutrition Facts panel, don’t forget to check out the serving size. Sometimes, they can be as small as ¼ cup!

If You Have Food Allergies, Check the Ingredients 

“It’s becoming more and more common for granola blends to contain a variety of new types of grains, seeds and nuts,” says Blechman. While these ingredients can add extra nutrition, it’s also important to be aware that nuts and seeds are common allergens, she says.   

“Choose a granola that meets your food allergy and/or dietary restriction needs,” advises Tessa Nguyen, M.Ed., RD, a dietitian who specializes in food allergies. “No matter how popular a certain flavor or brand may be, if you can’t safely eat it, then it’s not going to be the healthiest choice for you!” If you or your family members have food allergies, scrutinizing the ingredient list is a must.

Tips to Enjoy Granola

Granola isn’t just for your cereal bowl. For even more creative ways to add it to your day, try these dietitian-approved tips:

• Enjoy It with Yogurt: Dietitians love using granola as a crunchy topper for yogurt. Sprinkle it over the top of a cup of yogurt or layer it into a parfait, suggests Blechman. 
• Add It for Crunch: Toss a little granola over a bowl of cottage cheese or chia pudding, a slice of toast or a roasted sweet potato. Or, “elevate a salad with some crunchy, sweet and savory granola as a topping,” says Mesa. 
• Munch on It Pre-Workout: Granola is rich in carbs, making it a quick and portable snack for athletes who need pre-training fuel, says Chu. Keep a baggie in your gym bag, locker or car for easy snacking. 
• Bake a Quick, Healthy Fruit Crumble: Skip the usual butter and sugar-heavy crumble topping, says Taub-Dix. Instead, she likes to warm up sliced apples, pears or berries and top them with granola for a shortcut dessert packed with flavor and crunch. 
• Whip Up Your Own Mix: Homemade granola is easy to make and can be a fun family activity. Store it in an airtight container and it will stay fresh for two to four weeks.

Our Expert Take

Granola can be a healthy choice, but it’s only as good for you as the ingredients that go into it. To choose the best store-bought granola, dietitians recommend looking for a brand that’s low in added sugars and contains fiber, protein and healthy fats. To find out for sure, read the Nutrition Facts panel and ingredient list. If food allergies are a concern, the ingredient list can also help you spot ingredients you’re allergic to. 

As tasty and satisfying as granola is with a splash of milk, there are loads of healthy ways to enjoy it. Sprinkle it over yogurt, toast, chia pudding, sweet potatoes or even salads. Or, try it as a nutritious topping for a healthy fruit crumble. With the right ingredients, it’s a delicious, healthy way to get your crunch fix!