Are Nature Valley Bars Really Healthy? A Nutritionist’s Perspective

September 9, 2024

21 11 minutes read

What Are Nature Valley Bars?

Nature Valley is a brand of granola bars produced by General Mills. First introduced in 1975, Nature Valley Crunchy granola bars were one of the earliest commercial granola bar products on the market.^[2]

Today, the brand has expanded to include a variety of different types of bars, including:

Crunchy granola bars in flavors like oats ‘n honey, peanut butter, maple brown sugar, and more
Chewy Trail Mix bars with dried fruit and nuts
Protein bars with around 10 grams of protein per serving
Fruit & Nut bars made with whole nuts and dried fruit
Nut Crisp bars with creamy nut butters and crunchy nuts

Nature Valley heavily markets their bars as wholesome, natural snacks perfect for healthy, active lifestyles. But do the ingredients and nutrition facts support these claims? Let’s take a look.

Are Nature Valley Bars Healthy?

The answer to whether Nature Valley bars are healthy is not a simple yes or no. It depends on which variety you choose and how they fit into your overall diet. Let’s break down the ingredients and nutrition facts.

What Are the Ingredients in Nature Valley Bars?

The ingredients can vary quite a bit between the different types of Nature Valley bars. But let’s use the popular Crunchy Oats ‘n Honey flavor as an example:^[3]

Whole Grain Oats, Sugar, Canola Oil, Rice Flour, Honey, Salt, Brown Sugar Syrup, Baking Soda, Soy Lecithin, Natural Flavor

At first glance, the ingredients are not terrible – whole grain oats are the first ingredient, and there are no artificial flavors or colors. However, sugar is the second ingredient, and there are multiple sources of added sugars, including sugar, honey, and brown sugar syrup.

Canola oil and soy lecithin are also present, which some people prefer to avoid. Soy lecithin is an emulsifier that helps mix oil and water. It’s generally recognized as safe, but it is a processed additive.^[4]

What Are the Nutritional Facts of Nature Valley Bars?

Here is the nutrition information for a package of two Crunchy Oats ‘n Honey bars (42 grams):^[5]

Calories: 190
Total Fat: 7g (9% DV)
Saturated Fat: 1g (5% DV)
Sodium: 160mg (7% DV)
Total Carbohydrate: 29g (11% DV)
Dietary Fiber: 2g (7% DV)
Total Sugars: 11g
Includes 11g Added Sugars (22% DV)
Protein: 3g

Some positive aspects are that the bars provide some fiber, healthy fats from the whole grain oats, and a small amount of protein. However, the 11 grams of added sugars is quite high, especially considering many people eat the whole package of two bars, not just one.

The American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams per day for men.^[6] So one package of these granola bars gets you close to half of the daily recommended limit.

The bars are also fairly high in total fat and saturated fat compared to other snacks. The 7 grams of total fat is equivalent to about 1.5 teaspoons of oil.^[7] While some fat can help keep you full, too much saturated fat may have negative impacts on heart health if consumed in excess.^[8]

What Are the Health Benefits of Nature Valley Bars?

While Nature Valley bars are more of a sometimes snack than an all-the-time food, they do have some potential benefits when consumed in moderation. Here are a few of the health perks they may provide:

1. Good Source of Fiber

Dietary fiber is important for digestive health, blood sugar control, and keeping you full and satisfied after eating.^[9] Depending on the flavor, Nature Valley Crunchy bars contain 2-3 grams of fiber per serving, which is 7-11% of the daily value.

This is not a huge amount of fiber, but it’s more than many other snack foods provide. Choosing Nature Valley bars made with whole grains like oats can help you get more fiber in your diet.

2. Provides Energy

Nature Valley bars are mainly made up of carbohydrates, which are the body’s preferred source of energy. The oats break down into glucose, which your cells then use to power your daily activities and workouts.

Of course, the sources of those carbs are important too. Whole grain oats provide more sustained energy compared to the quick spike and crash you might get from the added sugars.^[10] But in a pinch, the easily digested carbs in these bars can give you a boost to get through a busy morning or tough gym session.

3. Contains Whole Grains

Whole grains are an important part of a healthy diet. Eating more whole grains is linked to a lower risk of heart disease, stroke, diabetes, and some cancers.^[11]

Many Nature Valley bars have whole grain oats as the first ingredient, which is a nutritional plus. However, they are still a processed food, so they lack the fiber and nutrients you would get from eating a bowl of plain oats.

What Are the Potential Health Risks of Nature Valley Bars?

Nature Valley bars are not a perfect food. In fact, there are some good reasons you may want to limit them in your diet. Here are the main potential downsides and health risks to consider:

1. High in Added Sugars

As mentioned earlier, Nature Valley bars contain quite a bit of added sugars in the forms of sugar, honey, brown sugar syrup, and other sweeteners. The Crunchy Oats ‘n Honey bars pack in 11 grams of added sugars per serving, which is 22% of the daily recommended limit.^[12]

Regularly consuming too much added sugar is linked to an increased risk of obesity, type 2 diabetes, heart disease, and other chronic illnesses.^[13] The sugar in these bars can also lead to energy crashes and cravings for more sweets. It’s best to limit your intake and choose bars with less added sugar when possible.

2. High in Sodium

Some varieties of Nature Valley bars are surprisingly high in sodium. For example, the Peanut Butter Dark Chocolate Protein Chewy Bars contain 280 milligrams of sodium per serving, which is 12% of the daily value.^[14]

Too much sodium in the diet can raise blood pressure, which increases the risk of heart disease and stroke.^[15] If sodium is a concern for you, check the labels of Nature Valley bars carefully and choose lower sodium options when possible.

3. Contains Artificial Ingredients

While Nature Valley does offer some bars made with more natural ingredients, others contain additives like soy protein isolate, soy lecithin, natural flavors, and interesterified palm oil.^[16]

These ingredients are generally recognized as safe by the FDA, but some people prefer to avoid processed additives in their food. If clean eating is a priority for you, read the ingredients lists carefully and choose bars with whole food ingredients.

How Do Nature Valley Bars Compare to Other Granola Bars?

Nature Valley is just one of many brands offering granola and snack bars. Here’s how their nutrition stacks up against some popular competitors:

1. Nature Valley Bars vs. KIND Bars

KIND Bars are another leading brand of granola bars, known for their short ingredients lists and focus on whole nuts and fruits. Here’s how the two brands compare:

	Nature Valley Crunchy	KIND Honey Oat
Calories	190	180
Total Fat	7g	11g
Saturated Fat	1g	2g
Sodium	160mg	15mg
Total Carbs	29g	20g
Fiber	2g	3g
Total Sugars	11g	6g
Added Sugars	11g	5g
Protein	3g	3g

KIND Bars have slightly more fat and less carbs and sugars compared to Nature Valley. They also tend to have much less sodium. So while the two bars are similar in calories and protein, KIND may be a better choice for those watching their sugar or sodium intake.

2. Nature Valley Bars vs. Clif Bars

Clif Bars are marketed as energy bars for athletes and active individuals. Here’s how they compare to Nature Valley:

	Nature Valley Crunchy	Clif Bar Chocolate Chip
Calories	190	250
Total Fat	7g	6g
Saturated Fat	1g	1.5g
Sodium	160mg	240mg
Total Carbs	29g	45g
Fiber	2g	4g
Total Sugars	11g	21g
Added Sugars	11g	17g
Protein	3g	9g

Clif Bars are higher in calories, carbs, and protein compared to Nature Valley, making them a better choice for fueling intense physical activity. However, they also contain more added sugars and sodium. For an everyday snack, the Nature Valley bar may be the better choice.

3. Nature Valley Bars vs. RXBARs

RXBARs are a newer addition to the protein bar scene, known for their minimal ingredients lists and focus on egg whites for protein. Here’s how they compare:

	Nature Valley Protein	RXBAR Peanut Butter
Calories	190	210
Total Fat	12g	9g
Saturated Fat	4g	2g
Sodium	280mg	230mg
Total Carbs	14g	24g
Fiber	5g	4g
Total Sugars	6g	13g
Added Sugars	5g	0g
Protein	10g	12g

RXBARs have a good amount of protein and fiber with no added sugars, making them a great choice for a post-workout snack. However, they are still relatively high in total sugars from dates. Both bars have quite a bit of fat and sodium, so enjoy them in moderation.

What Are Some Healthier Alternatives to Nature Valley Bars?

If you’re looking for a nutritious snack that will keep you energized and satisfied, here are some great options to try instead of Nature Valley bars:

1. Homemade Granola Bars

One of the best ways to control the ingredients in your granola bars is to make them yourself! There are tons of recipes online for homemade bars that are easy to customize. Try making a batch with healthy ingredients like:

Old-fashioned oats
Nuts and seeds
Unsweetened dried fruit
Nut butter or coconut oil
Honey or maple syrup

You can experiment with mix-ins like chocolate chips, shredded coconut, or spices to find your perfect flavor combo. Homemade bars are a great option to meal prep for the week.

2. Fresh Fruit and Nut Bars

For a bar that’s less processed, look for ones made with simple, whole food ingredients. The best options have minimal added sugars and are made with just fruit, nuts, and seeds. Some good brands to try include:

LÄRABAR: Made with unsweetened fruits, nuts, and spices
RXBAR: Made with egg whites, nuts, and dates
Thunderbird Real Food Bars: Made with fruits, nuts, seeds, and spices

These bars provide energy from natural sugars and healthy fats, plus fiber and nutrients to keep you full. Pair them with a hard boiled egg or yogurt for extra staying power.

3. Nut Butter and Whole Grain Crackers

Instead of reaching for a pre-packaged bar, try making your own simple snack with whole grain crackers and nut butter. Spread a tablespoon or two of peanut, almond, or cashew butter onto crackers for an easy, nutritious snack.

The combination of complex carbs, healthy fats, and protein will tide you over much longer than a sugary granola bar. Add some fresh fruit on the side for extra fiber and nutrients. Whole grain rice cakes also work well for this.

FAQs

Are Nature Valley products healthy?

Nature Valley products can be part of a healthy diet in moderation, but they’re not the most nutritious choice. Many of their bars are high in added sugars and contain processed ingredients. Choose bars made with mostly whole foods like oats, nuts, and fruit, and enjoy them as an occasional snack.

Is there a lot of sugar in Nature Valley bars?

Yes, most Nature Valley bars are high in added sugars, with some containing over 10 grams per serving. The Crunchy Oats ‘n Honey bars have 11 grams of added sugars, which is 22% of the daily recommended limit. Look for bars with less than 5 grams of added sugars per serving.

Which granola bars are healthy?

The healthiest granola bars are made with whole foods like oats, nuts, seeds, and unsweetened dried fruit. Look for bars with short ingredients lists and minimal added sugars and processed additives. Good options include LÄRABAR, RXBAR, and KIND bars.

Are Nature Valley protein peanut and chocolate bars healthy?

Nature Valley Protein Peanut Butter Dark Chocolate bars are higher in protein and lower in sugar than their original Crunchy bars. However, they still contain processed ingredients like soy protein isolate and chicory root fiber. They’re fine for an occasional treat, but not the most nutritious option.

How many Nature Valley granola bars can I eat a day?

It’s best to stick to just one or two Nature Valley bars per day, or enjoy them a few times a week rather than every day. They’re high in added sugars and calories, which can add up quickly if you eat multiple bars. Choose bars with less sugar and pair them with protein and produce for a balanced snack.

Is it OK to eat 2 protein bars a day?

It depends on the rest of your diet and the type of protein bars you choose. If the bars are very high in calories, eating two per day could lead to weight gain. Look for protein bars with whole food ingredients and limit other processed snacks and added sugars in your diet. It’s best to get most of your protein from whole food sources.

Takeaways

Nature Valley granola bars are high in added sugars and processed ingredients compared to whole foods. They can be part of a healthy diet in moderation, but shouldn’t be an everyday snack.
When choosing granola bars, look for ones made with whole grains, nuts, seeds, and fruit with minimal added sugars and processed additives.
Make your own granola bars at home for a more nutritious option, or choose bars from brands like LÄRABAR, RXBAR, and KIND that have short, whole food ingredients lists.
Pair granola bars with a source of protein like nuts, eggs, or yogurt for a more balanced, satisfying snack.
Limit granola bars to one or two per day, or enjoy them a few times per week rather than every day to keep added sugars and calories in check.

At the end of the day, Nature Valley bars are a convenient option for busy lifestyles, but they’re not the most nutritious choice. With some smart label reading and ingredient sleuthing, you can find granola bars that provide energy and nutrients without all the added sugars and processed additives.

But remember, granola bars are still a processed snack food, not a meal replacement. For optimal health, focus on filling your plate with plenty of whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Save the granola bars for those moments when you need a quick, portable snack to tide you over.

By keeping your granola bar intake moderate and balancing them with other healthy habits, you can absolutely include them in a nutritious diet. Just don’t rely on them as your main source of fuel. Your body will thank you for choosing mostly whole, minimally processed foods to keep you energized and nourished.

With a little effort and planning, it’s possible to find granola bars that satisfy your taste buds and your nutritional needs. Nature Valley can be a part of that equation – just be sure to read those labels carefully and enjoy them in moderation as part of a varied, balanced diet.