Dietitian reveals brand of granola with the least sugar and calories – experts warn ‘healthy’ cereals are anything but

Muesli has long been a reliable standby for a quick yogurt bowl or breakfast bar.

But while they may look the same on the outside, they are not all created equal when it comes to what’s on the inside.

Many granola clusters are packed with sugar, and some total more than a Krispy Kreme donut or a handful of Chips Ahoy! cookies.

For example, about half a bowl of Go Raw Coco Crunch Granola contains 18 grams (3.6 teaspoons) of sugar, about the same as a Betty Crocker Fudge Brownie. And a small container of Heartland Raisin Granola contains 15 grams, about the same as three Oreos.

“The problem with mass-market granola is that popular brands often use processed ingredients and contain much higher amounts of added sugars, saturated fat, sodium and calories,” wrote Samanatha Boesch and California-based dietitian Julie Upton Eat this, not that!

However, Ms Upton compiled her own list of the choices with the least sugar.

Here’s Mrs. Upton’s list of her favorite granolas that won’t give you a sugar crash.

TYPE Banana peanut butter clusters with dark chocolate pieces

The first of several flavors from this brand on Ms. Upton’s list, KIND Banana Peanut Butter Clusters with Dark Chocolate Chips, contains 10 grams (two teaspoons) of sugar per serving.

While this is one of the highest sugar content options on the list, it also has the largest serving size (2/3 cup).

It also contains six grams of gut-friendly fiber, 10 grams of protein and only 250 calories per serving.

“It’s rare to find a granola that’s rich in both fiber and protein, but KIND has done it with their Banana Peanut Butter Clusters,” write Ms. Boesch and Ms. Upton.

Notable ingredients include five ‘super grains’ such as oats and millet and dried banana.

Bob’s Red Mill Homestyle Peanut Butter Granola

“Bob’s Red Mill Homestyle Granola is a more traditional, back-to-basics recipe with healthy ingredients like whole grain oats, peanuts, maple syrup and peanut butter,” write Ms. Boesch and Ms. Upton.

This granola contains six grams of sugar per 1/4 cup serving, which amounts to about one and a half teaspoons.

It also contains two grams of fiber, four grams of protein and only 140 calories per serving. This keeps you full without adding excess calories.

This granola is also gluten-free and contains whole grains.

Pure Elizabeth Pumpkin Cinnamon Ancient Grain Granola

Purely Elizabeth’s Pumpkin Cinnamon flavor is made with organic oats and ‘ancient’ grains like amaranth and quinoa flakes.

As for sugar, a 1/3 cup serving contains only six grams (1.5 teaspoons).

Ms Upton notes that although it contains sunflower, chia and pumpkin seeds ‘for extra fibre, 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 in some studies has been linked to adverse effects such as high cholesterol and an increased risk of heart disease.

Bear Naked Triple Berry Crunch Granola

A 1/2-cup serving of Bear Naked’s Triple Berry Crunch Granola contains about 11 grams of sugar (about 2.2 teaspoons).

This is the highest amount of sugar on the list, just more than that of a Krisky Kreme donut.

However, Ms. Upton stated that she likes that it contains only 210 calories per serving.

Plus, it offers a “nutritional boost from dried cranberries, strawberries, and blueberries.”

In addition, this granola contains five grams of fiber, 0.5 grams of saturated fat and five grams of protein.

Nature’s Path Dark Chocolate and Red Currant Love Crunch Granola

Despite containing a decadent blend of dark chocolate and red berries, Nature’s Path Dark Chocolate and Red Berries 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 blow 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 contains 130 calories.

This granola smoothie contains two grams of protein and two grams of fiber.

Go Raw Sprouted Organic Raisin Crunch Granola

This flavor of Go Raw Sprouted Organic Granola is particularly unique because it contains only seven ingredients.

These are sprouted buckwheat groats, dates, raisins, coconut, sprouted flaxseed, nutmeg and vanilla extract.

This option contains no added sugar and only seven grams of natural sugar (just under two teaspoons).

It contains no sodium and only one gram of saturated fat, as well as three grams of protein and two grams of fiber.

Each 1/4 cup serving contains only 110 calories.

One Degree Organics Coconut Hibiscus

One Degree Organics Coconut Hibiscus granola is infused with tea to give it a unique flavor and natural sweetness.

This option scored in the top three for the lowest amount of sugar. Each 1/3 cup contains only five grams (1 teaspoon) of sugar, as well as only 50 grams of sodium.

Plus, it’s one of the higher fiber and protein options, with three grams 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 tops the list and contains only two grams of sugar (less than 0.5 tablespoon).

‘It can be difficult to find a tasty granola that is low in sugar, 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, pecans, walnuts, coconut flakes, hemp hearts, chia seeds, and sea salt.

Small Bucks Cluster Bucks

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 serving sizes, at just one ounce (1/8 cup).

One benefit, says Ms. Upton, is that it contains only plant-based, 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 granola with chia seeds

Another flavor from KIND, this raspberry granola with chia seeds contains about seven grams (1.5 teaspoons) of sugar in each half-cup serving.

A notable benefit is that it contains no saturated fat and only 60 milligrams of sodium per serving.

Additionally, it contains 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 Au Naturel Granola

“Udi’s gluten-free granola uses only certified gluten-free whole grain oats and is sweetened with only honey,” Ms. Boesch and Ms. Upton wrote.

“It made our list of best healthy granolas because it contained only 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.

TYPE Soft baked dark chocolate peanut butter, chewy granola clusters

The last KIND flavor on the list, the Soft Baked Dark Chocolate Peanut Butter, is also one of the most decadent.

As a result, it has one of the highest numbers of calories and sugars. Each 1/2 cup serving contains 230 calories and 10 grams of sugar.

It also has the highest sodium content, with 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 size of granola because it provides nutritional information for both a 1/4 cup serving and a 1/2 cup serving,” Ms. Boesch and Ms. Upton wrote.

Familia Swiss Muesli – No added sugar

As the name implies, the last granola on the list contains no added sugar.

Instead, it contains seven grams (about 1.5 teaspoons) of natural sugar, as well as five grams of fiber.

It also contains the most protein, with six grams per serving.

Additional nutrients include just 0.5 grams of saturated fat, 220 calories and just five milligrams of sodium per half-cup serving.

“Muesli is generally a healthier Swiss cousin of American-made granola,” Ms. Boesch and Ms. Upton wrote.

‘They have many of the same ingredients, but muesli is not baked and therefore usually contains fewer calories, sugar and fat than granola.’