Does all granola have added sugar? The surprising truth about breakfast cereals

November 19, 2025 •

5 min read

Many granolas are perceived as a healthy breakfast, yet a single serving of some brands can contain as much sugar as a candy bar. The truth is, not all granola has added sugar, but it is often used by manufacturers to enhance flavor, texture, and shelf-life.

Quick Summary

Not all granola contains added sugar, but it is a prevalent ingredient in many store-bought varieties. Consumers can identify and choose lower-sugar or unsweetened options by carefully reading nutritional labels for 'Added Sugars' and specific sweetener ingredients.

Key Points

Not all granola contains added sugar: While common, many brands offer varieties with little or no added sweetener.
Read the label carefully: Always check the 'Added Sugars' line on the Nutrition Facts panel, aiming for 5 grams or less per serving for a healthier choice.
Watch for hidden sugar names: Manufacturers use many different names for sweeteners, such as honey, agave, and various syrups, which can be identified in the ingredients list.
Distinguish between natural and added sugar: Natural sugars are found in whole foods like fruit, while added sugars are put in during processing; added sugars contribute to high sugar intake with no nutritional value.
DIY is an option: For total control, make your own granola at home using egg whites or mashed banana as a binder and natural spices like cinnamon for flavor.
Look for reputable brands: Specific brands like Cascadian Farm, Purely Elizabeth, and Struesli offer no-added-sugar versions that are readily available in stores.
Compare products by the 'per 100g' value: When comparing different products, use the 'per 100g' value on the nutrition label to account for variations in serving sizes.

Not All Granola Has Added Sugar, But It's Often Hidden

While the market is saturated with sugary granola options, it's a common misconception that all versions contain added sugar. The truth is more nuanced, with some brands offering genuinely unsweetened varieties. The challenge lies in distinguishing between those with and without added sweeteners, a skill that requires careful label reading. Granola's health halo—the perception that it's always a nutritious choice—often masks the high sugar content found in many processed products. The good news is, with a little knowledge, you can navigate the grocery aisle to find truly healthy, low-sugar options.

Why Do Manufacturers Add Sugar to Granola?

Commercial food producers add sugar and other sweeteners to granola for several reasons that appeal to consumer taste and extend product shelf life. Sweeteners are used to make the product more palatable and addictive. Our taste buds have become accustomed to sweetness, and manufacturers capitalize on this preference. Beyond taste, added sugar acts as a binding agent, helping to form the familiar crunchy clusters that are characteristic of granola. It also helps achieve a golden-brown color and desirable texture during the baking process. Finally, sweeteners can act as a preservative, contributing to a longer shelf life. This means that many popular brands are formulated for sweetness and convenience over nutritional value.

How to Spot Added Sugar on Food Labels

Becoming a savvy label reader is your best defense against inadvertently consuming high amounts of added sugar. The U.S. Food and Drug Administration (FDA) and other health organizations have made it easier by requiring that food labels differentiate between naturally occurring and added sugars. Here’s what to look for:

The Nutrition Facts Panel: Check the "Added Sugars" line under the "Total Sugars" on the nutrition facts panel. For a healthier option, aim for granolas with 5 grams or less of added sugar per serving. Brands labeled "no sugar added" or "unsweetened" are also a good bet, but always verify the nutrition facts to be sure.
The Ingredients List: The ingredients are listed in descending order by weight, so if you see a form of sugar or syrup near the top of the list, the product is likely high in added sugar. Be aware that sugar has many aliases. Common names for added sugar include:
- Sucrose, Fructose, Glucose, Maltose, Dextrose
- Corn syrup, High-fructose corn syrup, Brown rice syrup
- Honey, Agave nectar, Maple syrup
- Molasses, Cane sugar, Invert sugar, Fruit juice concentrates.

Natural vs. Added Sugars: What's the Difference?

It's important to understand the distinction between natural and added sugars. Natural sugars are an inherent part of whole, unprocessed foods like fruits, which also contain fiber and other nutrients that slow down sugar absorption. Added sugars, on the other hand, are sweeteners that are added during the processing of a food. In the context of granola, a version with unsweetened dried fruit contains natural fruit sugars, but a different brand with sweetened cranberries contains added sugar. While both contribute to the total sugar count, added sugars offer no nutritional value and are the ones health professionals advise limiting.

Finding Granola Without Added Sugar

Fortunately, a growing number of brands are catering to health-conscious consumers with genuinely unsweetened options. When shopping, look for packaging that clearly states "no added sugar," "unsweetened," or "sugar-free." Several brands are known for their lower-sugar or sugar-free varieties:

Cascadian Farm: Offers an Organic No Added Sugar Blueberry Vanilla Granola.
Struesli: A brand that focuses on granolas without added sweeteners.
Purely Elizabeth: Known for their Ancient Grain Original Granola, which uses minimal natural sweeteners.
Back Roads: Provides an unsweetened Ancient Grains variety.

How to Make Your Own Sugar-Free Granola

For ultimate control over your ingredients and sugar content, making your own granola is the best option. It’s also surprisingly easy and allows for endless customization. The key to achieving a satisfying crunch without refined sugar is to use natural binders and flavor enhancers like egg whites, spices, and naturally sweet fruits.

A simple recipe for sugar-free granola:

Combine: Mix 2 cups of rolled oats, 1/2 cup of chopped nuts (almonds, pecans), 1/4 cup of unsweetened coconut flakes, and 1-2 teaspoons of cinnamon.
Bind: In a separate bowl, whip 3 egg whites to soft peaks. The egg whites help create clusters and a crunchy texture when baked.
Mix: Gently fold the egg whites into the oat mixture until well combined. For added sweetness, you can use mashed banana or a very small amount of maple syrup, but it's optional.
Bake: Spread the mixture on a parchment-lined baking sheet and bake at a low temperature (around 250°F or 120°C) for about 45-60 minutes, stirring occasionally. The low and slow baking process helps to achieve a crunchy texture without burning.
Cool: Let the granola cool completely on the pan. It will crisp up further as it cools. Store in an airtight container for up to two weeks.

Comparison Table: High-Sugar vs. Low-Sugar Granola


Feature	High-Sugar Granola (e.g., Nature Valley Oats & Honey)	Low/No-Added-Sugar Granola (e.g., Cascadian Farm No Added Sugar)
Added Sugar per 1/3 cup	9g	0g
Primary Sweeteners	Sugar, honey, syrups	No added sweeteners
Flavoring	Sweet, often with distinct added sweetness	Natural flavor from oats, nuts, and fruit
Primary Texture	Very crunchy and clustered	Crunchy, but may be looser than heavily bound versions
Health Impact	Can contribute to sugar spikes and high calorie intake	Supports stable blood sugar and lower overall sugar consumption
Nutritional Density	Often lower in fiber and protein relative to sugar content	Higher concentration of fiber and protein from whole ingredients

Conclusion

In conclusion, the belief that all granola contains added sugar is a myth. While many commercially produced varieties are indeed loaded with sweeteners, there are plenty of options available that contain no added sugar, or very little. By learning to decipher food labels and looking for key indicators like the 'Added Sugars' line and hidden sweetener names in the ingredients list, consumers can make more informed and healthier choices. Whether you opt for a store-bought brand or make your own, it's possible to enjoy the crunchy, nutty goodness of granola without the unnecessary sugar load. For more information on reading food labels effectively, consult resources like the CDC's guide on hidden sugars.

Frequently Asked Questions

Granola can be a healthy food, as it often contains fiber-rich oats, nuts, and seeds. However, many store-bought varieties are high in added sugar, saturated fat, and calories, so it's important to choose low-sugar options and be mindful of portion sizes to keep it healthy.

The healthiest granola is typically one made with whole grains, nuts, and seeds, that has no added sugar or other sweeteners. Look for brands with short, simple ingredient lists that contain 5 grams or less of added sugar per serving.

You can use natural sweeteners like mashed banana, date paste, or unsweetened applesauce as a binder. Spices like cinnamon, nutmeg, and vanilla extract can also enhance flavor. Incorporating unsweetened dried fruits, nuts, and seeds will add natural sweetness and texture.

The main difference is that granola is typically baked with added sweeteners and oil to create clusters, while muesli is a mixture of raw or toasted oats, nuts, and fruit that isn't baked into clusters. Muesli generally contains less sugar and fat than traditional granola.

While natural sweeteners like honey, maple syrup, and coconut sugar are less processed than refined sugar, they are still a form of added sugar that contributes to your total daily sugar intake. Health experts advise limiting all forms of added sugar, regardless of their source.

Not always. A 'no sugar added' label means no extra sugar was included during processing. However, the product may still contain naturally occurring sugars from ingredients like fruit or lactose from milk. Always check the total sugar content on the nutrition label.

Brands like Cascadian Farm (No Added Sugar varieties), Purely Elizabeth (Ancient Grain Original), Struesli (Original), and Back Roads (Ancient Grains) are known for offering lower-sugar or no-added-sugar options.

Grain-free granolas, made with nuts, seeds, and nut butters, are often lower in carbohydrates but can be higher in saturated fat due to ingredients like coconut oil. The healthiest choice depends on your individual dietary needs, but whole-grain options are widely recognized for their heart health benefits.