4 Tips for Picking a Healthy Granola Bar, According to a Dietitian

Head to the grocery store, and you'll find a vast selection of grab-and-go granola bars, from weight loss bars to performance and even “brain-boosting” bars. But are they healthy, or are they just glorified candy bars wrapped in pretty packaging?

Are granola bars healthy?

Granola bars can fit into a healthy, balanced diet. However, ingredients matter most. Despite the health claims, some granola bars contain a laundry list of ultra-processed ingredients, refined oils, and added sugars. 

Granola bars with whole food ingredients like dried fruit, rolled oats, nuts, seeds, and a small amount of added sugars are the most nutritious option. 

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4 tips to consider when looking for a nutritious granola bar

1. Look beyond the branding

Food companies have brilliant marketing teams, and they can make any food product appear healthy. Because of this, it's essential to look at the ingredient list first. Granola bars (and any packaged food) with a long ingredient list tend to be highly processed, full of preservatives and additives, and less nutritious. 

As a general rule of thumb, the shorter the ingredient list, the better. Look for ingredients you recognize like oats, nuts, seeds, and dried fruit.

2. Pay close attention to added sugar

Sugar is a sneaky ingredient and can hide under many names, like dextrose, evaporated cane juice, coconut sugar, brown rice syrup, corn syrup solids, and more. Choosing a granola bar with the least amount of sugar is important. When looking at the ingredient list, avoid granola bars with sugar or any sweetener listed in the first three ingredients. 

The grams of “added sugar” can also be found on the nutrition facts label. Choose a granola bar with the least amount of added sugar and total sugar. A good goal is less than 5 g of added sugar per bar.

3. Don't forget the fiber 

Fiber (along with protein) can help you feel full after a meal or snack. Fiber also helps regulate blood sugar, lowers cholesterol, and promotes a healthy weight. Look for a granola bar that contains at least 3 g of fiber. To help find out if the fiber is coming from whole foods, look for fiber-rich foods on the ingredients label. These include ingredients, such as oats or other whole grains, dried fruits, nuts, and seeds. 

Keep an eye out for added fiber sources, like chicory root. Dieting and weight loss bars sometimes have chicory root in excess, which can cause stomach issues, like bloating.

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4. Consider the purpose

Are you looking for a meal replacement bar? Or, are you looking for a convenient, on-the-go snack?

If you're on the hunt for a meal replacement bar, it might be hard to find in the granola bar aisle. Look for a bar with around 300 calories and at least 10 g of protein. If you're looking for a quick snack, look for a bar with about 150 calories and at least 5 g of protein. 

If you find a granola bar marketed as a “performance” bar, it will likely have quite a bit of added sugar. Performance bars are designed for athletes and very active people. 

Are homemade granola bars better?

Homemade options are often more nutritious because you can choose the quality and quantity of the ingredients. Here is a simple, homemade granola bar recipe:

• 1 cup nut or seed butter (like peanut butter or sunflower seed butter)

• 1/2 cup honey or maple syrup

• 1 tsp vanilla extract

• 2 cups oats (Steel-cut or old-fashioned oats are best as they raise your blood sugar slower than quick oats)

• 1/4 cup chopped pecans, walnuts, or peanuts

• 1/3 cup chocolate chips or dried fruit (optional)

• Pinch of salt

Add the nut or seed butter, honey or maple syrup, and vanilla extract in a large bowl. Stir until smooth. Then, add the remaining ingredients. Line an 8-by-8 inch baking pan with parchment paper and press the ingredients into the pan until flat. Store in the fridge and enjoy! 

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Written by:

Victoria Eaton, RDN, LDN, IFNCP

Victoria Eaton, RDN, LDN, IFNCP began her career in the functional medicine space in 2015. She has experience in private practice and working with individuals with digestive issues, chronic migraines, and macular degeneration.

Edited by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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