Which Granola is High in Fiber? Your Guide to Smart Cereal Choices

December 23, 2025 •

4 min read

According to the Mayo Clinic, most Americans fail to meet their daily fiber intake, making a high-fiber breakfast a simple yet impactful dietary change. Finding out which granola is high in fiber is key, as this breakfast staple can be a powerful tool for improving gut health and sustained energy.

Quick Summary

This guide reveals how to identify fiber-rich granola brands by reading nutrition labels and ingredient lists carefully. Learn which specific granola options pack the most fiber and how to avoid high-sugar pitfalls.

Key Points

Check Labels: Always read the nutrition label and ingredient list to verify the fiber content and identify added sugars.
Aim for 3-5g per serving: Look for granolas with at least 3-5 grams of fiber per serving to make a meaningful contribution to your daily intake.
Prioritize Whole Foods: Brands that list whole grains, nuts, and seeds as their primary ingredients generally offer more fiber and less processed sugar.
Consider Brands Like Brekky Mix: Brands like Brekky Mix and Back Roads are known for offering higher fiber options with minimal or no added sugar and lower sodium.
Try Homemade: For ultimate control over fiber, sugar, and ingredients, making your own granola from scratch is the best option.
Beware of 'Healthy' Claims: Don't be fooled by marketing slogans; some 'healthy' granolas are surprisingly low in fiber and high in sugar.
Pair with Yogurt and Fruit: Boost your breakfast's fiber content further by pairing your chosen granola with Greek yogurt and fresh berries or pears.

Decoding Granola Labels for High-Fiber Content

When searching for a truly high-fiber granola, the first step is to become a savvy label reader. The recommended daily fiber intake for adults is 25 to 38 grams, and a fiber-rich breakfast can provide a significant portion of this goal. However, many commercial granolas are loaded with sugar and contain surprisingly little fiber. A good rule of thumb is to look for at least 3 to 5 grams of fiber per serving.

Key Ingredients to Look For

To identify a genuinely high-fiber product, check the ingredients list. The healthiest granolas are composed of whole foods with fiber-rich components listed first.

Whole Grains: Oats are a staple and a great source of fiber, but also look for ancient grains like quinoa, millet, and amaranth.
Seeds: Chia, flax, and pumpkin seeds are potent fiber boosters. Chia seeds are especially high in soluble fiber, which can help lower cholesterol.
Nuts: Almonds, walnuts, and pecans add both fiber and healthy fats, contributing to a feeling of fullness.
Dried Fruit: While they add fiber, be mindful of the added sugar that can come with them. Some brands add fruit juice to sweeten dried fruit.
Legumes: Some innovative grain-free granolas use chickpea or almond flour to increase fiber content.

Brands Known for High-Fiber Content

Several brands stand out for their commitment to providing high-fiber, healthy granola options.

Purely Elizabeth: Known for their Ancient Grain Original Granola, which uses a mix of oats and ancient grains like quinoa and amaranth. They also offer grain-free options made from nuts and seeds.
Back Roads: Their Original granola is a zero-sodium option with a healthy fiber content, focusing on simple, whole-food ingredients.
Brekky Mix: This brand offers several high-fiber varieties, with some exceeding the recommended minimum fiber content per serving.
KIND Healthy Grains: The Raspberry with Chia Seeds option is noted for its fiber content from whole grains and seeds.
Nature's Path: Their Organic Pumpkin Seed + Flax granola is a reliable option for boosting your fiber intake.

DIY High-Fiber Granola: The Ultimate Control

For the most control over ingredients and fiber content, making your own granola is the best option. You can customize it with your favorite high-fiber ingredients and control the amount of added sugars and fats. Search results for DIY recipes include options using quinoa, oats, a variety of seeds like flax and chia, and nuts.

Comparison of Popular Granola Brands

To illustrate the variations in fiber content, here is a comparison of several popular granola brands, based on a typical ⅓ cup serving size, as documented in consumer reports.


Brand	Fiber (grams)	Added Sugar (grams)	Notes
Brekky Mix Original	4g	2g	Low sugar, zero sodium option.
Back Roads Original	4g	3g	Unsweetened option with zero sodium.
Purely Elizabeth Original	2g	7g	Contains ancient grains but lower fiber than some.
Nature Valley Oats & Honey	1.5g	9g	Very low fiber relative to high sugar content.
Cascadian Farm No Added Sugar	3g	0g	Good fiber content with no added sugar.
Bear Naked Triple Berry Crunch	3g	5g	Moderate fiber, but watch the sugar.
Bob's Red Mill Cranberry Almond	3g	9g	Moderate fiber, but higher added sugar.

Making the Best Granola Choice for Your Health

Beyond just the fiber count, several other factors should influence your granola choice. The Mayo Clinic recommends a high-fiber diet to support digestive and heart health, control blood sugar, and manage weight. Opt for brands that use high-quality, whole ingredients and minimal or no added sugars. Look for products that utilize seeds, nuts, and alternative whole grains beyond just oats. If you have specific dietary needs, such as a gluten sensitivity, verify the brand's certification. For budget-conscious shoppers, comparing the price per ounce while balancing nutritional quality is important.

Ultimately, the best granola for you is one that aligns with your health goals, tastes great, and contains plenty of fiber from quality sources. Read the labels, consider the comparison table, and don't be afraid to experiment with different brands or even making your own at home to find your ideal fit.

Conclusion: Prioritize Fiber and Read Labels

Choosing a high-fiber granola is an excellent way to start your day with a nutrient-dense meal that supports digestive health and sustained energy. To find the right option, prioritize reading the nutrition label and scrutinizing the ingredients list for whole foods like oats, seeds, and nuts. As the brand comparison demonstrates, fiber content and added sugar can vary dramatically between products. Brands like Brekky Mix, Back Roads, and Cascadian Farm offer solid high-fiber choices, while homemade granola provides the most control. By making informed decisions, you can ensure your morning granola is a healthy, fiber-rich choice and not a high-sugar misstep.

Frequently Asked Questions

To choose the healthiest high-fiber granola, carefully read the nutrition label and ingredient list. Look for options with at least 3-5 grams of fiber per serving and less than 5 grams of added sugar. Prioritize brands that list whole grains, nuts, and seeds as the main ingredients.

Fiber-rich ingredients in granola include whole-grain rolled oats, ancient grains like quinoa and amaranth, and seeds such as chia, flax, and pumpkin. Nuts like almonds and walnuts also contribute both fiber and healthy fats.

No, store-bought granola is not reliably high in fiber. Many popular brands are low in fiber and contain high amounts of added sugar. It is essential to check the label for fiber content and a short ingredient list of whole foods.

Yes, making your own granola is a great way to ensure high fiber content and control sugar levels. Homemade recipes often incorporate oats, quinoa, seeds like flax and chia, and nuts for a customized, healthy breakfast.

A good benchmark is to aim for a granola that contains at least 3 to 5 grams of fiber per serving. Some top-tier, fiber-focused brands may offer even more per serving.

In addition to fiber, look for granola with low added sugar, heart-healthy fats (like those from nuts and seeds), and a simple ingredient list without artificial additives or inflammatory oils.

A high-fiber breakfast can promote digestive health, help control blood sugar levels, lower bad cholesterol, and increase feelings of fullness to aid in weight management.