Dietitian reveals the brand of granola with the least sugar and calories - as experts warn 'healthy' cereals are anything but

Granola has long been a reliable standby for a quick yogurt bowl topping or breakfast bar. 

But while they may look the same on the outside, not all are created equal when it comes to what's on the inside. 

Many granola clusters are packed with sugar, with some totaling more than a Krispy Kreme donut or a handful of Chips Ahoy! cookies. 

Roughly half a bowl of Go Raw Coco Crunch Granola, for example, has 18 grams (3.6 teaspoons) of sugar, about as much as a Betty Crocker Fudge Brownie. And a small bowl of Heartland Raisin Granola has 15 grams, about as much as three Oreos. 

'The problem with mass-market granola is that popular brands often load up on processed ingredients and have much higher amounts of added sugar, saturated fat, sodium, and calories,' Samanatha Boesch and California-based dietitian Julie Upton wrote for Eat This, Not That! 

However, Ms Upton compiled her own list of the picks with the least sugar.  

California-based dietitian Julie Upton revealed a list of the granolas with the least amount of sugar

Here is Ms Upton's list of her favorite granolas that won't give you a sugar crash.  

KIND Banana Peanut Butter Clusters with Dark Chocolate Chunks

The first of several flavors from this brand on Ms Upton's list, KIND Banana Peanut Butter Clusters with Dark Chocolate Chunks has 10 grams (two teaspoons) of sugar per serving. 

While this is one of the highest-sugar options on the list, it also has the largest serving size (2/3 of a cup). 

It also packs in six grams of bowel-friendly fiber, 10 grams of protein, and only  250 calories per serving. 

'It's rare to find a granola high in both fiber and protein, but KIND made it happen with their Banana Peanut Butter Clusters,' Ms Boesch and Ms Upton write.

Notable ingredients include five 'super grains' like oats and millet and dried banana. 

Bob's Red Mill Homestyle Peanut Butter Granola

'Bob's Red Mill Homestyle Granola is a more traditional, back-to-basics recipe that has wholesome ingredients like whole grain oats, peanuts, maple syrup, and peanut butter,' Ms Boesch and Ms Upton write.

This granola boasts six grams of sugar per 1/4 cup serving, which comes out to around and and a half teaspoons.

It also contains two grams of fiber, four grams of protein, and just 140 calories per serving. This will keep you full without adding excess calories. 

This granola is also gluten free and contains whole grains. 

Purely Elizabeth Pumpkin Cinnamon Ancient Grain Granola

Purely Elizabeth's Pumpkin Cinnamon flavor is made with organic oats and 'ancient' grains like amaranth and quinoa flakes.

As far as sugar goes, one 1/3 cup serving contains just six grams (1.5 teaspoons).

Ms Upton notes that while it contains sunflower, chia, and pumpkin seeds 'for added fiber, protein, and other essential nutrients,' it is high in saturated fat.

One serving contains roughly 3.5 grams of saturated fat, the highest amount on the list.

This comes from coconut oil, which some studies have linked to adverse effects like high cholesterol and increased risk of heart disease. 

Bear Naked Triple Berry Crunch Granola

One 1/2 cup serving of Bear Naked's Triple Berry Crunch Granola contains about 11 grams of sugar (roughly 2.2 teaspoons).

This is the highest amount of sugar on the list, just over that of a Krisky Kreme donut. 

However, Ms Upton stated that she likes how it contains just 210 calories per serving. 

Additionally, it offers a 'nutritional boost provided by dried cranberries, strawberries, and blueberries.' 

This granola also contains five grams of fiber, 0.5 grams of saturated fat, and five grams of protein. 

Nature's Path Dark Chocolate and Red Berries Love Crunch Granola

Despite containing a decadent mix of dark chocolate and red berries, Nature's Path Dark Chocolate and Red Berries Love Crunch Granola contains just six grams (1.5 teaspoons) of sugar.

'The combo of dark chocolate and tart raspberries is a real treat that won't blow your calorie or sugar budget,' Ms Boesch and Ms Upton write.

Saturated fat is also limited to just one gram, and one 1/4 cup serving has 130 calories. 

This granola slso contains two grams of protein and two grams of fiber. 

Go Raw Sprouted Organic Raisin Crunch Granola

This flavor of Go Raw Sprouted Organic Granola is particularly unique because it contains just seven ingredients.

These are sprouted buckwheat groats, dates, raisins, coconut, sprouted flax seeds, nutmeg, and vanilla extract.

This option contains no added sugar and just has seven grams of natural sugar (just under two teaspoons). 

It includes no sodium and just one gram of saturated fat, as well as three grams of protein and two grams of fiber.

Each 1/4 cup serving has just 110 calories. 

One Degree Organics Coconut Hibiscus

One Degree Organics Coconut Hibiscus granola is infused with tea to give it a unique flavor and natural sweetness.

This option scored in the top three for lowest amount of sugar. Each 1/3 cup contains just five grams (1 teaspoon) of sugar, as well as only 50 grams of sodium.

Additionally, it is one of the higher fiber and protein options, with three grams of each. 

Each serving contains 150 calories. 

Notable ingredients include organic hibiscus, organic olive oil, and organic oats. 

Struesli Grain Free Granola

Coming out at the top of the list, Struesli Grain Free Granola contains just two grams of sugar (less than 0.5 tablespoons). 

'It can be tough to find a tasty granola that's low in sugar, but Struesli achieves it with this organic granola.' 

Each 1/4 cup serving size also contains 160 calories, 2.5 grams of saturated fat, and 70 miligrams of sodium. 

Notable ingredients include tiger nuts, pecans, walnuts, coconut flakes, hemp hearts, chia seeds, and sea salt.  

Lil' Bucks Clusterbucks

Each serving of Lil' Bucks Clusterbucks contains five grams (1 teaspoon) of sugar, two grams of saturated fat, and 135 miligrams.

However, this granola has one of the smallest serving sizes, at just one ounce (1/8 cup).

One advantage, Ms Upton says, is that it contains solely plant-based, gluten-free ingredients, making it a solid option for vegans.  

Other notable nutrients include three grams of protein and two grams of fiber.  

KIND Healthy Grains Raspberry Granola with Chia Seeds

Another flavor from KIND, this raspberry granola with chia seeds has roughly seven grams (1.5 teaspoons) of sugar in each 1/2 cup serving.

One notable advantage is that it contains no saturated fat and just 60 miligrams of sodium in each serving. 

Additionally, it has 230 calories, four grams of fiber, and five grams of protein.  

Similar to the other KIND flavors, it contains five types of grains: oats, millet, buckwheat, amaranth, and quinoa.   

Udi's Gluten Free Au Naturel Granola

'Udi's Gluten-Free Granola uses only certified gluten-free whole-grain oats and it is sweetened with only honey,' Ms Boesch and Ms Upton wrote.

'It made our best healthy granola list due to it having just four ingredients - oats, honey, canola oil, and water.'

This granola contains six grams (1.5 teaspoons) of sugar per 1/4 cup serving, along with only one gram of saturated fat and 45 miligrams of sodium.

Additionally, each serving contains 140 calories, two grams of fiber, and three grams of protein.  

KIND Soft Baked Dark Chocolate Peanut Butter Chewy Granola Clusters

The last KIND flavor on the list, the Soft Baked Dark Chocolate Peanut Butter, is also one of the most decadent. 

As a result, it has one of the highest calorie and sugar counts. Each 1/2 cup serving contains 230 calories and 10 grams of sugar.

It also has the highest sodium level, with 105 miligrams per serving.

Other notable nutrients include four grams of fiber, five grams of protein, and two grams of saturated fat.  

'We also like that KIND makes it easier to compare your helping of granola, as it provides the nutrition information for both a 1/4 cup and 1/2 cup serving size,' Ms Boesch and Ms Upton wrote.

Familia Swiss Muesli - No Added Sugar

Like the name implies, the last granola on the list contains no added sugar.

Instead, it has seven grams (roughly 1.5 teaspoons) of natural sugar, as well as five grams of fiber.

It also has the most protein, with six grams per serving. 

Additional nutrients include just 0.5 grams of saturated fat, 220 calories, and only five miligrams of sodium per 1/2 cup serving. 

'Muesli is generally a healthier Swiss cousin to the American-created granola,' Ms Boesch and Ms Upton wrote.

'They share many of the same ingredients, but muesli is not baked, so it tends to have fewer calories, sugar, and fat than granola.'