Are Nature Valley Bars Healthy? A Dietitian's Review

Nature Valley Bars are still available as the crunchy classic bars you know but have added many varieties over the years. Keep reading for a full dietitian review, determining if Nature Valley Bars are healthy and reviewing the nutrients, ingredients, benefits, cons, and taste! 

Granola bars can be the perfect choice for a quick energy boost. The same goes for protein and high-fiber bars. These treats are made with nuts, seeds, dried fruits, and other goodies that not only taste great but can keep hunger at bay and give you a burst of energy.  

Also, check out my reviews of RX Bars and Kind Bars to find the best snack bar for your goals!

Not all granola bars are created equal as some look more like a candy bar than nutrient-dense snacks. When it comes to Nature Valley Bars, whether its healthy or not really depends on the type you eat and what your goals are. 

Nature Valley has been around since the 70’s and currently offers nine varieties of snack bars featuring ingredients like oats, nuts, seeds, and in some cases fruit.  You can choose from protein bars, fruit and nut bars, crunchy bars, wafer bars, soft-baked breakfast bars, and more. 

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While Nature Valley used to label its bars as “100% Natural”, this claim quickly ended in 2018. At that time, three consumer groups filed a lawsuit against General Mills (the owner of Nature Valley) on the premise that its granola bars contained the herbicide glyphosate. Following this event, the company had to stop labeling the bars as "100% natural." 

Nature Valley bars contain sugar, corn syrup, and other ingredients that have caused people to question how healthy these bars are.  Keep reading to learn more about the nutrition content of each type of Nature Valley bar, ingredient breakdown, and personal taste test review!

Jump to:

• A closer look at Nature Valley Bars
• Ingredients in Nature Valley Bars
• Nature Valley Bar health benefits
• Nature Valley Bar cons
• How to choose a healthy granola bar
• Dietitian Nature Valley Bar taste test
• Are Nature Valley Bars good for you?

A closer look at Nature Valley Bars

Nature Valley bars contain a mix of whole grains, nuts, raisins, and other basic ingredients. The exact ingredients and nutrition values vary by bar, and subtle differences exist among flavors within each bar category. 

Below are some nutrition facts for Nature Valley bars. However, these may vary slightly depending on the flavor. 

Crunchy Bars 

With whole oats as the main ingredient, these bars have 26 to 29 grams of carbs (including 2 to 3 grams of fiber) per serving. They also contain small amounts of protein and minerals. This is the classic Nature Valley bar and also the one with the most added sugars. 

For the Peanut Butter flavor: 

• Calories: 200
• Fat: 8 g
• Saturated fat: 1 g 
• Carbohydrates: 28 g
• Fiber: 2 g
• Added sugars: 11 g 
• Protein: 4 g

Fruit and Nut Bars

Nature Valley's fruit and nut bars taste similar to trail mix but come in convenient bars. They're lower in calories than many other types of Nature Valley bars and provide 21 to 25 grams of carbs per serving while only a couple of grams of protein. 

For the Dark Chocolate Cherry flavor:

• Calories: 150
• Fat: 4 g
• Saturated fat: 1 g
• Carbohydrates: 25 g
• Fiber: 2 g
• Added sugars: 7 g
• Protein: 2 g

Lunch Box Bars 

These snack bars are produced in a peanut-free facility, making them suitable for people allergic to nuts or sending with your kids to a nut and peanut-free classroom. 

They have fewer calories and more fiber than other varieties and contain no artificial flavors, synthetic dyes, or high fructose corn syrup (HFCS). 

For the Double Chocolate flavor:

• Calories: 110
• Fat: 3 g
• Saturated fat: 1 g
• Carbohydrates: 19 g
• Fiber: 5 g
• Added sugars: 4 g
• Protein: 2 g

Protein Bars 

These bars deliver 10 to 15 grams of protein from whey protein concentrate and 5-6 grams of fiber per serving size of one bar. Enjoy them as a pre or post-workout snack or a pick-me-up treat when you need more energy.

The Protein bars are also gluten-free and include allergen statements of just peanut, almond, soy, coconut, and milk ingredients. 

For the Peanut Butter Dark Chocolate flavor:

• Calories: 200
• Fat: 12 g
• Saturated fat: 3.5 g
• Carbohydrates: 15 g
• Fiber: 6 g
• Added sugars: 5 g
• Protein: 10 g

Savory Nut Crunch Bars 

These savory snack bars will satisfy your cravings for bagels, cheddar cheese,  and other salty or spicy treats. They're low in calories and carbs, with 4 grams of protein per serving. 

For the White Cheddar flavor:

• Calories: 140
• Fat: 9 g
• Saturated fat: 1 g
• Carbohydrates: 11 g
• Fiber: 2 g
• Added sugars: 1 g
• Protein: 4 g

Soft-Baked Breakfast Bars 

Made with fruits, nuts, and seeds, Nature Valley's breakfast bars provide 5 grams of fiber per serving. They're higher in carbs than other varieties and taste rather sweet. 

For the Banana Chocolate Chip flavor:

• Calories: 210
• Fat: 9 g
• Saturated fat: 2.5 g
• Carbohydrates: 31 g
• Fiber: 5 g
• Added sugars: 10 g
• Protein: 3 g

Soft-Baked Muffin Bars 

These snack bars taste like muffins but have only 150 calories per serving. They're made with whole wheat flour, chocolate or dried fruits, sugar, egg whites, and other complementary ingredients. 

For the Blueberry flavor: 

• Calories: 150 
• Fat: 6 g
• Saturated fat: 1.5 g
• Carbohydrates: 23 g
• Fiber: 4 g
• Added sugars: 7 g
• Protein: 2 g

Sweet & Salty Bars 

These bars are made with roasted nuts, sweet granola, and other flavorful ingredients. Each serving has around 25 grams of carbs and up to 3 grams of protein. 

For the Chocolate Pretzel Nut flavor:

• Calories: 150
• Fat: 5 g
• Saturated fat: 2.5 g
• Carbohydrates: 23 g
• Fiber: 1 g
• Added sugars: 8 g
• Protein: 2 g

Wafer Bars 

Nature Valley's wafer bars are sure to satisfy your sweet tooth. They're crispy on the outside and creamy on the inside, with a rich flavor. 

For the Peanut Butter Chocolate flavor:

• Calories: 200
• Fat: 12 g
• Saturated fat: 5 g
• Carbohydrates: 18 g
• Fiber: 3 g
• Added sugars: 8 g
• Protein: 5 g

Ingredients in Nature Valley Bars

Let's take a closer look at the ingredient list on the Peanut Butter Crunchy granola bar, one of the brand's most popular products. 

Whole oats 

Whole oats’ dietary fiber increases satiety and curbs hunger. Due to their antioxidant effects, other nutrients in these grains may protect against skin, lung, and colon cancer.  

While a bowl of oatmeal may be the best way to get a serving of oats, it’s also the first ingredient in a Nature Valley bar. 

Sugar and brown sugar syrup 

Most bars from Nature Valley contain sugar in one form or another. While eating some sugar in your diet isn’t a bad thing (many of my favorite treats include sugar!), eating too much of it too often can lead to health concerns.

A high-sugar diet can lead to diabetes, metabolic syndrome, increased cholesterol, and heart disease, among other problems. 

Canola and/or sunflower vegetable oils

Nature Valley's Peanut Butter Crunchy granola bar contains sunflower or canola oil, both of which are high in healthy fats.

Sunflower oil is rich in both monounsaturated and polyunsaturated fats, while canola oil tends to be higher in polyunsaturated fats, especially omega-3s. 

Unsaturated fats promote cardiovascular health, fight inflammation, and support immune function. These nutrients can also benefit your brain and nervous system, reducing the risk of Alzheimer’s disease, multiple sclerosis, and stroke. 

Peanut butter 

Peanut butter is a good protein, fiber, and monounsaturated fat source. It also contains phytonutrients that may help reduce high blood pressure and protect against cancer. 

The fat in peanut butter increases satiety, making it easier to maintain weight and stay full between meals. Other nutrients, such as resveratrol, decrease inflammation and oxidative stress. 

Rice flour 

Rice flour is high in protein, fiber, and complex carbohydrates, with only 2 grams of fat per cup. It's also gluten-free and contains large doses of manganese, selenium, copper, magnesium, and B vitamins. 

Salt 

Salt is the primary source of sodium, an electrolyte that supports muscle, nerve, and heart function. However, too much of it can increase blood pressure and cause fluid retention. 

The Peanut Butter Crunchy granola bar is rather low in sodium. One serving provides 160 milligrams of this nutrient, or just 7% of the recommended daily value. 

Baking soda 

This food ingredient acts as a leavening agent, enhancing the texture of granola bars. It prevents them from becoming too hard or dense while balancing their flavor. 

Soy lecithin 

Soy lecithin helps stabilize the fats in snack bars and other foods, keeping them from going rancid. It also acts as an emulsifier and contributes to a smoother texture. 

Nature Valley Bar health benefits

They're made with whole grains 

Nature Valley bars are made with whole oats or whole grain flour. Unprocessed grains have the bran, germ, and endosperm intact, which helps retain their nutritional value. Because everything is left in place, they contain more protein, fiber, vitamins, and minerals than refined grains. 

They're high in fiber 

Not all Nature Valley bars are rich in fiber, but some varieties contain 5-6 grams of it in each serving. The average U.S. adult eats only 10 to 15 grams of fiber daily, around half the recommended daily intake. 

High-fiber bars like Nature Valley's Peanut Butter Dark Chocolate protein bar can help you eat more of this nutrient. Some of the brand's snack bars also contain chicory root extract, a natural source of soluble fiber. 

They're rich in minerals 

Most bars from Nature Valley contain large doses of iron, potassium, magnesium, and other minerals. 

These nutrients support overall health, offering benefits like increased energy, better sleep, and faster recovery from exercise. 

They contain natural flavors 

The bars get their flavor from honey, dark chocolate, peanut butter, fruits, and other whole or minimally processed ingredients. They contain no artificial flavors or high-fructose corn syrup. 

They provide steady energy 

Some Nature Valley bars contain sugar or corn syrup but are also rich in complex carbohydrates.

Some offer a higher amount of fiber and protein, which slow down the digestion of carbohydrates. These nutrients keep you energized for several hours while increasing satiety. 

They're low in sodium 

These snacks have far less sodium than other granola or protein bars on the market. 

For example, Nature Valley's Chewy Fruit and Nut granola bars contain only 65 milligrams of sodium per serving, less than 3 percent of the recommended daily intake. 

Some varieties are high in protein 

Nature Valley's protein bars deliver 10 grams of protein per serving. 

By comparison, cooked lentils have around 9 grams of protein per 3.5 ounces, whereas one cup of cooked quinoa provides 8 grams of this nutrient. 

Nature Valley Bar cons

Some are high in added sugars

Some Nature Valley bars have 10-12 grams of sugar per serving–all added sugars. The brand uses table sugar, brown sugar syrup, maple syrup, corn syrup, fructose, and similar ingredients. 

If you're trying to cut back on added sugar, opt for protein or savory bars. Other varieties may not be suitable for your daily snack rotation. 

Most are low in protein

Aside from the actual protein bars, most Nature Valley granola bars are low in protein. While a granola bar doesn’t claim to be a high-protein snack, eating a snack that is mostly carbohydrates with added sugars and limited protein can mean a quicker release of energy but also cause you to feel hungry or tired shortly afterward. 

How to choose a healthy granola bar

Nature Valley bars are a good source of energy, but some are lower in protein and higher in sugar than you may want in a healthy snack bar. 

When choosing a healthy granola bar, look for at least most of these factors: 

• High fiber content: I usually look for protein or granola bars with at least 3 grams of fiber. This can help hit the recommended 14 grams of fiber for every 1,000 calories eaten. 

• At least a little protein: This nutrient increases fullness and helps you get enough protein throughout the day. Plus, it promotes muscle growth and repair, making it easier to reach your fitness goals. While granola bars are typically lower in protein than protein bars, looking for a bar with at least 5 grams can help make it a little more satisfying. 

• Around 200 calories: If you eat granola bars as a snack between meals, choose one with 150-250 calories. However, these numbers should be higher if you want a meal replacement. 

• Low in added sugar: Ideally, choose a granola bar with only a few grams of added sugar (or none at all). While some added sugars from granola bars are fine, I like to look for bars that are naturally sweetened with fruit or other nutrient-rich and fiber-filled ingredients. 

Dietitian Nature Valley Bar taste test

Nature Valley bars were the go-to granola bar of my childhood (along with the Quaker Chewy Bars), and I have vivid memories of the crunchy honey and oat bar crumbs leaving their mark everywhere I dared to eat one (car, backpack, lunch bag, etc).

It’s been a few years since I bought and tried these bars, so I stocked up and gave them a try. Here are my thoughts:

• Oats n’ Honey Crunchy Bars: I love the subtle flavor of these bars. They taste slightly sweet and you can pick out the oatmeal and honey flavors, but they’re not overpowering. Crunchy when you bite into the bar (and incredibly crumbly, just as I remember), which becomes a bit chewy as you eat it. Not bad, but not one I would personally eat often because of the high added sugars and lack of protein and fiber. 

• Peanut Sweet & Salty Nut Bars: This bar has a mix of peanuts, whole grain oats, and rice cereal all coated in an almost glazed-looking sweet syrup coating. There’s also a thin layer of creamy peanut and almond butter on the bottom of the bar. The consistency was soft, even with all the peanuts, but enjoyable to eat. While this bar has about half of the added sugars of the Crunchy granola bars, the flavor was too sweet for me. 

• Peanut Butter Dark Chocolate Protein Bar: With chocolate chips, peanuts, rice cereal, and a layer of dark chocolate on the bottom – these were my favorite tasting bars (but I’m also a chocolate lover). The texture is soft, and the dark chocolate adds the right amount of bitterness to the bar. I’m also a fan of the nutrition stats: 10 grams of protein, 6 grams of fiber, and just 5 grams of added sugars. I can see myself eating these bars on occasion. 

• Berry Blend Protein Smoothie Bar: A layer of yogurt instead of chocolate and speckles of dried fruit give this bar a fruity flavor while providing similar stats as the peanut butter dark chocolate flavor. While it was good, and I like the nutrition stats, I’ll personally stick with the chocolate. 

Are Nature Valley Bars good for you?

With so many options available, consider your lifestyle and nutrition goals to find one that fits your needs. Even though some bars have too much sugar for an every day choice and are low in protein, they may be a good, portable snack option for long hikes or on days you need that quick burst of energy.

The protein bars are a better choice for a “most days” snack as they help you reach your protein and fiber goals and have lower amounts of added sugars.