In this article
- How we compared granola brands
- High fiber granola compared at 50 grams
- The ten granolas, from most fiber to least
- Oats, seeds or added fiber: where granola fiber comes from
- Building a better granola bowl
- Is homemade granola higher in fiber?
- Choosing a high fiber granola
- Granola fiber questions
- Sources
You shake granola over a bowl of yogurt, and the bag says a serving is one third of a cup. Pour the way most people do and you may be closer to a full cup, which can double or triple the fiber and the sugar on the label.
That’s why we compared these ten high fiber granola picks at the same weight, 50 grams, or about half a cup. On that basis, fiber runs from about 3 grams to more than 10, and sugar varies even more.
How we compared granola brands
All numbers come from USDA FoodData Central: label records submitted by each brand, plus USDA’s lab values for homemade granola and plain rolled oats.
Label servings ranged from a quarter cup to a full cup, so we scaled every product to 50 grams. That lets a dense nut granola and a light, puffed one compete fairly.
We recorded fiber, total sugar, protein and calories, and checked the first few ingredients to see what supplies the fiber. A few records date back to 2017 or 2018, so check the bag you buy.
High fiber granola compared at 50 grams
| Granola | Label serving | Fiber per 50 g | Sugar per 50 g | Calories per 50 g | Protein per 50 g |
|---|---|---|---|---|---|
| Keto and Co Peanut Butter Crunch | 1/4 cup (28.5 g) | 10.5 g | 3.5 g | 263 | 7 g |
| Simple Truth Almond Agave Prebiotic | 1/3 cup (30 g) | 6.7 g | 6.7 g | 200 | 5 g |
| Nutrail Cinnamon Pecan Keto Nut | 1/3 cup (30 g) | 5 g | under 1.7 g | 267 | 6.7 g |
| Wild Harvest Fiber & Protein | 1/2 cup (53 g) | 4.7 g | 13.2 g | 208 | 10.4 g |
| Nature’s Path Hemp Hearts | 3/4 cup (55 g) | 4.5 g | 9.1 g | 236 | 5.5 g |
| Fiber One Protein Cranberry Almond | 1 cup (55 g) | 4.5 g | 14.5 g | 200 | 5.5 g |
| Bear Naked Fruit & Nut | 1/2 cup (60 g) | 4.2 g | 10.8 g | 225 | 5 g |
| Purely Elizabeth Original Ancient Grain | 1/3 cup (30 g) | 3.3 g | 10 g | 233 | 5 g |
| Nature Valley Oats & Honey Protein | 2/3 cup (65 g) | 3.1 g | 12.3 g | 208 | 10 g |
| KIND Fruit & Nut Clusters | 1/2 cup (50 g) | 3 g | 9 g | 200 | 10 g |
| Homemade granola (USDA lab value) | 50 g | 4.5 g | 9.9 g | 245 | 6.9 g |
For context, plain dry rolled oats carry 10.1 grams of fiber per 100 grams in USDA’s data, or about 5 grams in 50 grams. Only the keto and prebiotic blends match or beat that.
The FDA uses a fiber Daily Value of 28 grams and a Daily Value of 50 grams for added sugars. In eight of the eleven rows, sugar outweighs fiber, some by three to one.
The ten granolas, from most fiber to least
1. Keto and Co Peanut Butter Crunch
Key specs: 150 calories, 11 grams of carbs, 6 grams of fiber and 2 grams of sugar in a quarter cup (28.5 g). Sunflower seeds and coconut chips lead the list, followed by a sweetener blend of erythritol, soluble corn fiber and monk fruit.
Best for: low carb eaters who want the most fiber in a small sprinkle.
Drawbacks: part of the fiber comes from soluble corn fiber inside the sweetener, and fat is high at 13 grams per quarter cup.
2. Simple Truth Almond Agave Prebiotic
Key specs: 120 calories, 4 grams of fiber and 4 grams of sugar (3 added) in a third of a cup (30 g). Whole grain oats come first and inulin, a fiber extracted from chicory root, comes second.
Best for: an oat based granola with more fiber than sugar, which few on this list manage.
Drawbacks: Harvard’s Nutrition Source notes that raising fiber quickly can cause bloating and cramping, so start with a small serving if your diet is low in fiber now.
3. Nutrail Cinnamon Pecan Keto Nut
Key specs: 160 calories, 9 grams of carbs, 3 grams of fiber and under 1 gram of sugar in a third of a cup (30 g). It’s built entirely from seeds and nuts: sunflower, pumpkin, coconut, almonds and pecans.
Best for: grain free eaters who want almost no sugar.
Drawbacks: 16 grams of fat in a third of a cup makes it the most calorie dense granola here.
4. Wild Harvest Fiber & Protein
Key specs: 220 calories, 5 grams of fiber, 11 grams of protein and 14 grams of sugar in half a cup (53 g). Whole rolled oats, soy flakes and honey lead the list.
Best for: anyone who wants fiber and protein together in an oat granola.
Drawbacks: sugar is nearly three times the fiber.
5. Nature’s Path Hemp Hearts
Key specs: 260 calories, 5 grams of fiber and 9 grams of added sugar per three quarter cup (55 g). Whole grain oats, cane sugar, oil, brown rice flour and flax seeds make up the top five.
Best for: a classic, crunchy oat granola with seeds for a little extra fiber.
Drawbacks: cane sugar is the second ingredient.
6. Fiber One Protein Cranberry Almond
Key specs: 220 calories, 5 grams of fiber, 6 grams of protein and 16 grams of sugar per cup (55 g). It’s a lighter mix with crisp rice, whole grain wheat and corn bran, the fibrous outer layer of the corn kernel.
Best for: anyone who wants a bigger looking bowl for the calories.
Drawbacks: 16 grams of sugar ties it for the highest total per label serving on the list.
7. Bear Naked Fruit & Nut
Key specs: 270 calories, 5 grams of fiber and 11 grams of added sugar per half cup (60 g). Whole grain oats come first, followed by brown sugar, almonds, oil and honey.
Best for: a familiar fruit and nut flavor with a moderate amount of fiber.
Drawbacks: two sweeteners sit in the top five ingredients.
8. Purely Elizabeth Original Ancient Grain
Key specs: 140 calories, 2 grams of fiber and 6 grams of sugar in a third of a cup (30 g). Gluten free oats, coconut sugar, coconut oil, sunflower seeds and puffed amaranth lead.
Best for: gluten free shoppers who want a short, recognizable ingredient list.
Drawbacks: fiber is modest, and 3.5 grams of the 6 grams of fat are saturated.
9. Nature Valley Oats & Honey Protein
Key specs: 270 calories, 4 grams of fiber, 13 grams of protein and 15 grams of added sugar in two thirds of a cup (65 g).
Best for: protein first. It has the most protein per label serving here.
Drawbacks: the 15 grams of added sugar is 30% of the Daily Value in one bowl, almost four times its fiber.
10. KIND Fruit & Nut Clusters
Key specs: 200 calories, 3 grams of fiber, 10 grams of protein and 9 grams of sugar in half a cup (50 g). A whole grain blend leads, followed by soy crisps and dried cane syrup.
Best for: a protein boost in clusters that hold up in milk.
Drawbacks: the lowest fiber per 50 grams of the branded picks.
Choosing between granola, fiber cereals and powders? Our comparison charts lay out popular options so you can compare fiber, sugar and protein in one place.
Oats, seeds or added fiber: where granola fiber comes from
Most granolas start with oats, so a typical oat granola lands near the fiber in plain oats or a little below, since sugar and oil dilute it. Seeds such as flax and hemp nudge the number up.
The biggest numbers come from added fibers. The FDA counts inulin among the added fibers that can be listed as dietary fiber on the label, which is how a prebiotic oat granola can outpace plain oats.
Harvard’s Nutrition Source calls whole grains, fruit, vegetables, beans and nuts great sources of fiber. A granola built on those ingredients brings a mix of fibers along with them, while an isolated fiber adds grams of one type.
Myth: granola is a high fiber breakfast by default. Fact: most oat granolas here give 3 to 5 grams per 50 grams, about what the same weight of plain oats provides, along with 9 to 15 grams of sugar.
Building a better granola bowl
Picture a weekday breakfast: plain Greek yogurt, a handful of berries and granola on top. With the granola measured at a quarter cup instead of poured freely, you keep the crunch without the sugar overload.
A few easy ways to raise the fiber in that bowl:
- Use a high fiber granola such as the Simple Truth prebiotic or a keto blend as the topper
- Add raspberries or blackberries for color and extra fiber
- Stir in a tablespoon of chia or ground flax
- Mix half granola and half plain rolled oats to cut the sugar per spoonful
- Top with a few chopped nuts for crunch
If you’d like more breakfast bowls, overnight oats and homemade granola recipes, our recipe eBooks have plenty of ideas.
Is homemade granola higher in fiber?
USDA’s homemade granola has 8.9 grams of fiber per 100 grams, or about 4.5 grams in 50. That puts it in line with the better oat granolas on store shelves.
The advantage of making your own is control. You can add more seeds, swap some sweetener for mashed banana or skip dried fruit, and every change shows up in the final numbers.
Wondering how much fiber your morning should contribute to your whole day? Our fiber calculator can give you a personal target to work from.
Choosing a high fiber granola
Read two numbers side by side: fiber and sugar. A granola with at least as much fiber as sugar is rare, and the Simple Truth and keto blends were the only ones on our list that managed it.
Then check the serving weight. A third of a cup and a full cup make very different bowls, so scale the label to the amount you actually pour.
The strongest caveat is about where the grams come from. Inulin and soluble corn fiber raise the fiber count quickly, but they don’t bring the protein, healthy fats and minerals that come with whole oats, nuts and seeds, so treat a sky high fiber number as one part of the picture.
Granola fiber questions
Which granola has the most fiber?
Among the ten we compared, Keto and Co Peanut Butter Crunch has the most for its weight, with 6 grams in a quarter cup. Simple Truth Almond Agave Prebiotic is the highest fiber oat granola, at 4 grams per third of a cup.
Is granola a good source of fiber?
It can be, but most oat granolas give 3 to 5 grams per half cup, about the same as plain oats. Many also carry 9 to 15 grams of sugar in that amount.
Is granola healthier than cereal?
Not automatically. Several granolas here carry 200 or more calories in half a cup, so compare fiber, sugar and calories per serving weight rather than assuming one is better.
How much granola should I eat?
Most labels list a third to half a cup. Measuring it once helps, because a freely poured bowl can easily be two or three times the label serving.
Does keto granola have more fiber?
Often, yes. Keto blends built on seeds and nuts, sometimes with added soluble corn fiber, can give 3 to 6 grams per small serving with very little sugar.
What is inulin in granola?
Inulin is a fiber taken from chicory root and added to some granolas to raise their fiber count. The FDA counts it as dietary fiber on the label, and adding it gradually helps avoid bloating.
Is homemade granola high in fiber?
It’s moderate. USDA lists homemade granola at 8.9 grams of fiber per 100 grams, and adding more seeds or nuts can push it higher.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: Keto and Co Peanut Butter Crunch Keto Granola (2157691); Simple Truth Almond Agave Granola Prebiotic (2256269); Nutrail Cinnamon Pecan Keto Nut Granola (2423319); Wild Harvest Fiber & Protein Granola (2008088); Nature’s Path Hemp Hearts Granola (370671); Fiber One Protein Granola Cereal, Cranberry Almond (1630326); Bear Naked Fruit & Nut (2697065); Purely Elizabeth Original Ancient Grain Granola (2081084); Nature Valley Oats & Honey Protein Granola Cereal (2745146); KIND Fruit & Nut Granola Clusters (2550607). SR Legacy: Cereals ready-to-eat, granola, homemade (171646); Oats (169705).” FoodData Central. 2017 to 2025. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Questions and Answers on Dietary Fiber.” 2024. www.fda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
