Which Provides a Healthier Crunch For Your Yogurt?

If you start your morning with a bowl of yogurt or chia pudding, you may be wondering which popular crunchy supplement is the healthier choice: nuts or granola. Both offer essential nutrients like protein and fiber, but is one better for you?

We asked three dietitians to weigh in.

Nutrition experts agree: Nuts are the clear winner.

The main reason, said registered dietitian Roberta Anding, MS, RD/LD, CSSD, CDE, is that, unlike some varieties of granola, “it’s a whole food, minimally processed.”

Many types of granola contain significant amounts of added sugar, in some cases up to 19 grams (about 5 teaspoons) per serving, according to Anding, who is also an assistant professor at Baylor College of Medicine. Over time, consuming too much added sugar can increase your risk of diabetes and contribute to heart problems.

Nuts also provide more protein and a greater amount of healthy unsaturated fats – about 17 grams of the 18 total grams in a quarter cup of mixed nuts. These fats can help lower LDL (“bad”) cholesterol, reduce inflammation, and promote nutrient absorption.

That said, granola contains many more carbs than nuts — about 20 to 40 grams per serving, compared to 6 grams in a quarter cup of mixed nuts — and more fiber, providing what Morgan Walker, MS, RD, LDN, a sports nutritionist and assistant professor of exercise science at Lebanon Valley College, calls “extra energizers.”

When adding nuts to your breakfast bowl in the morning, opt for a mixed variety rather than just a handful of peanuts or cashews, Anding recommends.

Mixed nuts ensure that you get a variety of nutrients, as the benefits of each nut vary by type. Walnuts, for example, are known for their plant-based omega-3s, which support heart health, Walker said. Almonds are full of fiber, she added, while pistachios and pecans are rich in antioxidants that can protect your cells from damage.

One thing to keep in mind: Nuts are high in calories, so if that’s a concern for you, check the serving sizes on the nutrition label before deciding how much to eat.

When choosing granola, look for a brand with less than 5 grams of added sugar per serving or, ideally, no added sugar at all, advises Anding.

Walker suggests finding a granola that has whole oats as a main ingredient, includes nuts and seeds, and uses unsaturated oils rather than those high in saturated fat.

“In general, a good rule of thumb is to look for shorter, simpler ingredient lists,” she added.

When it comes to knowing which crunch to add to your morning bowl, experts Health Respondents agreed that nuts are generally the healthiest choice. That said, according to Jamie Goff, MS, RD, LDN, a registered dietitian at Temple University Hospital, there’s definitely a place for nutritious granola in your yogurt or chia pudding—just look for options that are low in added sugar and saturated fat.