Is Granola Actually Good for You? Registered Dietitians Share the Truth

Emily Laurence
Updated ·5 min read
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Plus, the five healthiest granolas to try.

Having ready-to-eat nutritious snacks on hand is key to eating healthy when you just want something to munch on. Otherwise, chances are that you’ll go straight for the chip bag. Granola is one snack that’s long been heralded as a healthy snack choice. But is granola good for you? Does it really deserve its health halo? After all, it isn’t that different from cereal, and many cereal options are high in sugar and low in nutrient density.

We asked two registered dietitians to set the record straight on if granola is healthy or not. The verdict? Both say it absolutely is—as long as you keep a few tips in mind when shopping for it at the grocery store because, like cereal, some granolas are healthier than others. Keep reading to find out how to make sure the granola you’re eyeing is actually good for you and how eating granola can benefit the body.

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Tips To Keep In Mind When Buying and Eating Granola

“Granola is typically made from a combo of oats, a sweetener (usually honey, maple syrup or sugar), oil, and sometimes flakes or crisps made from wheat, quinoa or rice. You may also find dried fruit, coconut, seeds and nuts as well,” says Toby Amidor MS, RD, CND, FAND, a registered dietitian and the author of Up Your Veggies: Flexitarian Recipes for the Whole Family. While these ingredients virtually all have nutrient value, Amidor points out that they’re all pretty calorie-dense. For this reason, she says if weight loss is one of your health goals, it’s important to be mindful of the serving size, which is indicated on the nutritional panel.

Related: Are Peanuts Actually Good for You? Registered Dietitians Share What You Need to Know

Amidor also says that some granola brands add sugar for extra sweetness. This is something else you can check the nutritional panel for. To keep your granola snacking healthy, she says to choose a granola that doesn’t contain added sugar. Registered dietitian and Plant-Based Juniors creator Whitney English Tabaie, MS, RDN, CPT, agrees, saying that she looks for granola with less than 10 percent or less of the daily value for added sugar.

With these guidelines in place, both Amidor and Tabaie say that granola is absolutely a nutrient-rich snack choice.

Related: 30 Delicious Low-Calorie Foods That Will Actually Keep You Full

Why Is Granola Good for You?

Rolled oats are one of the core ingredients in granola and both dietitians say that they benefit the body in several different ways. “Whole grains like oats help with the health of your digestive [system] and keep things moving through your digestive tract,” Amidor says. Besides being good for the gut, she says that oats provide beta-glucan which has been shown to help lower cholesterol. That means that they’re good for your heart too.

But oats (and other whole grains) aren’t the only heart-healthy ingredient in granola. Tabaie says that nuts and seeds contain healthy fats, which are linked to lowering the risk of cardiovascular disease. Eating nuts and seeds regularly has also been linked to supporting brain health. “Seeds, especially those high in omega-3 fatty acids like chia and flax, are also beneficial for heart and brain health,” Tabaie says.

The nuts and seeds in granola also make it a good snack to have after a workout or when you hit an afternoon slump and are feeling sluggish. Amidor explains that this is because they contain protein and healthy fats, which help provide the body with energy.

Many people wonder about the dried fruit in granola. Sure, fresh fruit is healthy. But does it still have nutritional benefits when dried? Both dietitians say that it does. Tabaie says that while, ideally, the granola will have unsweetened dried fruit, she says that the dried fruit adds both fiber and flavor to the mix. Amidor says that dried fruit also has all of the same nutrients as fresh or frozen fruit; the nutritional benefits are just slightly less because the water is removed, but it’s still there.

Here at Parade, we're all about sharing products we love with our audience. When you make a purchase on an item seen on this page, we may earn a commission, however all picks are independently chosen unless otherwise mentioned.

5 Healthy Granolas To Try

Tabaie says that it’s easy to make your own granola at home, which will allow you to have total control over the ingredients. (Try her recipe for low-sugar dark chocolate cranberry pistachio granola.) If you would rather buy your granola, check out these five healthy picks:

1. KIND Cinnamon Oat Granola with Flax seeds, $4.98 on Amazon

As Tabaie pointed out, flax seeds, found in this mix, are especially high in heart- and brain-healthy omega-3 fatty acids. These granola clusters are spiced up with cinnamon, which cuts down on the amount of sugar needed to be used for sweetness. KIND Cinnamon Oat Granola with Flax seeds, $4.98 on Amazon

2. Purely Elizabeth Blueberry Hemp Ancient Grain Granola, $7.07 on Amazon

Between the oats, amaranth, hemp seeds and chia seeds, this mix is loaded with fiber and protein. The dried blueberries and coconut sugar add just the right amount of sweetness. Purely Elizabeth Blueberry Hemp Ancient Grain Granola, $7.07 on Amazon

3. NuTrail Honey Nut Granola, $11.99 on Amazon

This granola doesn’t contain any added sugar at all. Instead, coconut and a touch of monk fruit are used to give sweetness to the pumpkin seeds, sunflower seeds and almonds. NuTrail Honey Nut Granola, $11,99 on Amazon

4. Gr8nola Cacao Crisp Granola, $9.99 on Amazon

Chocolate lovers, this one’s for you. Cacao powder is sprinkled on the oats and sunflower seeds in this blend, giving it a chocolatey taste while still keeping the sugar under five grams per serving. Gr8nola Cacao Crisp Granola, $9.99 on Amazon

5. GUUD Almond Cranberry Muesli Granola, $6.99 on Amazon

A granola cereal, this blend can be enjoyed as is or heated in the microwave with water or milk for an oatmeal-esque breakfast. One serving has five grams of protein and three grams of fiber. GUUD Almond Cranberry Muesli Granola, $6.99 on Amazon Muesli Granola, $6.99 on Amazon

Next up, see 20 granola recipes you can make at home.

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