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Granola has long been a reliable go-to for a quick dip for a yogurt bowl or breakfast bar.
But while they may look the same on the outside, not all are the same when it comes to the inside.
Many granola groups are packed with sugar, and some add up to more than a Krispy Kreme donut or a handful of Chips Ahoy. cookies.
About half a bowl of Go Raw Coco Crunch granola, for example, has 18 grams (3.6 teaspoons) of sugar, about as much as a Betty Crocker Fudge Brownie. And a small bowl of Heartland Raisin Granola has 15 grams, about as much as three Oreo cookies.
“The problem with mass-market granola is that popular brands often contain processed ingredients and much higher amounts of sugar, saturated fat, sodium, and calories,” Samanatha Boesch and California-based dietitian Julie Upton wrote for. Eat this, not that!
However, Upton compiled her own list of the lowest sugar options.
Californian dietitian Julie Upton revealed a list of the granolas with the least amount of sugar
Here’s Ms. Upton’s list of her favorite granolas that won’t give you a sugar crash.
KIND Peanut Butter Banana Clusters with Dark Chocolate Chunks
The first of several flavors from this brand on Ms. Upton’s list, KIND Banana Peanut Butter Clusters with Dark Chocolate Chunks has 10 grams (two teaspoons) of sugar per serving.
While this is one of the highest sugar options on the list, it also has the largest serving size (2/3 cup).
It also contains six grams of intestinal fiber, 10 grams of protein and only 250 calories per serving.
“It’s rare to find a granola rich in fiber and protein, but KIND made it possible with their Banana Peanut Butter Clusters,” write Ms. Boesch and Ms. Upton.
Notable ingredients include five ‘super grains’ such as oats, millet and dried banana.
Bob’s Red Mill Homemade Peanut Butter Granola
“Bob’s Red Mill Homestyle Granola is a more traditional, basic recipe that has healthy ingredients like whole grain oats, peanuts, maple syrup, and peanut butter,” write Mrs. Boesch and Mrs. Upton.
This granola contains six grams of sugar per 1/4 cup serving, which is about one and a half teaspoons.
It also contains two grams of fiber, four grams of protein and only 140 calories per serving. This will keep you full without adding excess calories.
This granola is also gluten-free and contains whole grains.
Purely Elizabeth Cinnamon Pumpkin Ancient Grain Granola
Purely Elizabeth’s Pumpkin Cinnamon flavor is made with organic oats and “ancient” grains like amaranth and quinoa flakes.
When it comes to sugar, a 1/3 cup serving contains only six grams (1.5 teaspoons).
Upton notes that while it contains sunflower, chia, and pumpkin seeds “for added fiber, protein, and other essential nutrients,” it is high in saturated fat.
One serving contains about 3.5 grams of saturated fat, the highest amount on the list.
This comes from coconut oil, which some studies have linked to adverse effects such as high cholesterol and increased risk of heart disease.
Crunchy Triple Berry Naked Bear Granola
A 1/2-cup serving of Bear Naked Triple Berry Crunch granola contains about 11 grams of sugar (about 2.2 teaspoons).
This is the highest amount of sugar on the list, slightly more than that of a Krisky Kreme donut.
However, Ms. Upton said she likes that it contains only 210 calories per serving.
Plus, it offers a “nutritional boost provided by blueberries, strawberries, and dried cranberries.”
This granola also contains five grams of fiber, 0.5 grams of saturated fat, and five grams of protein.
Nature’s Path Dark Chocolate and Red Fruit Granola Love Crunch
Despite containing a delicious blend of dark chocolate and berries, Nature’s Path Dark Chocolate and Berry Love Crunch granola contains only six grams (1.5 teaspoons) of sugar.
“The combination of dark chocolate and tart raspberries is a real treat that won’t break your calorie or sugar budget,” write Ms. Boesch and Ms. Upton.
Saturated fat is also limited to just one gram and a 1/4 cup serving has 130 calories.
This granola also contains two grams of protein and two grams of fiber.
Go Raw Crunchy Sprouted Organic Raisin Granola
This Go Raw Organic Sprouted Granola flavor is particularly unique because it contains only seven ingredients.
These are sprouted buckwheat grains, dates, raisins, coconut, sprouted flax seeds, nutmeg and vanilla extract.
This option contains no added sugar and only seven grams of natural sugar (just under two teaspoons).
It includes no sodium and only one gram of saturated fat, plus three grams of protein and two grams of fiber.
Each 1/4 cup serving has only 110 calories.
One Degree Organics Coconut Hibiscus
One Degree Organics Coconut Hibiscus Granola is infused with tea for a unique flavor and natural sweetness.
This option ranked among the top three for the least amount of sugar. Each 1/3 cup contains only five grams (1 teaspoon) of sugar, as well as only 50 grams of sodium.
In addition, it is one of the options with the highest fiber and protein content, with three grams of each.
Each serving contains 150 calories.
Notable ingredients include organic hibiscus, organic olive oil, and organic oats.
Struesli Grain-Free Granola
Struesli Grain Free Granola, which tops the list, contains just two grams of sugar (less than 0.5 tablespoons).
“It can be difficult to find a tasty, low-sugar granola, but Struesli does it with this organic granola.”
Each 1/4-cup serving also contains 160 calories, 2.5 grams of saturated fat and 70 milligrams of sodium.
Notable ingredients include tiger nuts, walnuts, walnuts, coconut flakes, hemp hearts, chia seeds, and sea salt.
Lil’ Bucks – Clusterbucks
Each serving of Lil’ Bucks Clusterbucks contains five grams (1 teaspoon) of sugar, two grams of saturated fat and 135 milligrams.
However, this granola has one of the smallest servings, just one ounce (1/8 cup).
One advantage, Upton says, is that it contains only plant-based and gluten-free ingredients, making it a solid option for vegans.
Other notable nutrients include three grams of protein and two grams of fiber.
KIND Healthy Grains Raspberry Chia Seed Granola
Another KIND flavor, this Raspberry Chia Seed Granola has about seven grams (1.5 teaspoons) of sugar in each 1/2-cup serving.
A notable advantage is that it contains no saturated fat and only 60 milligrams of sodium in each serving.
Additionally, it has 230 calories, four grams of fiber and five grams of protein.
Like the other KIND flavors, it contains five types of grains: oats, millet, buckwheat, amaranth and quinoa.
Udi’s gluten-free natural granola
“Udi’s gluten-free granola uses only certified gluten-free whole grain oats and is sweetened only with honey,” Ms. Boesch and Ms. Upton wrote.
“It’s on our list of the best healthy granola because it has just four ingredients: oats, honey, canola oil and water.”
This granola contains six grams (1.5 teaspoons) of sugar per 1/4-cup serving, along with just one gram of saturated fat and 45 milligrams of sodium.
Additionally, each serving contains 140 calories, two grams of fiber and three grams of protein.
KIND Soft Baked Dark Chocolate Peanut Butter Chewy Granola Clusters
The last KIND flavor on the list, Smooth Baked Dark Chocolate Peanut Butter, is also one of the most delicious.
As a result, it has one of the highest levels of calories and sugar. Each 1/2 cup serving contains 230 calories and 10 grams of sugar.
It also has the highest sodium level, at 105 milligrams per serving.
Other notable nutrients include four grams of fiber, five grams of protein, and two grams of saturated fat.
“We also like that KIND makes it easier to compare your serving of granola by providing nutritional information for a 1/4 cup and 1/2 cup serving,” Ms. Boesch and Ms. Upton wrote.
Family Swiss Muesli – No Added Sugar
As the name implies, the last granola on the list contains no added sugar.
Instead, it has seven grams (about 1.5 teaspoons) of natural sugar, as well as five grams of fiber.
It also has the most protein, with six grams per serving.
Additional nutrients include only 0.5 grams of saturated fat, 220 calories and only five milligrams of sodium per 1/2-cup serving.
“Muesli is generally a healthier Swiss cousin to American-created granola,” Ms. Boesch and Ms. Upton wrote.
“They share many of the same ingredients, but muesli is not baked, so it tends to have fewer calories, sugar and fat than granola.”
