How many calories are in a Nature Valley bar?

Nature Valley bars are a popular snack food, known for their crunchy texture and sweet, nutty flavor. But many people wonder just how healthy these granola bars really are, especially when it comes to calories.

The Basics of Nature Valley Bars

Nature Valley produces a range of granola bar flavors and varieties. Some of their most popular options include:

  • Nature Valley Oats ‘n Honey
  • Nature Valley Sweet & Salty Nut
  • Nature Valley Protein
  • Nature Valley Soft-Baked Oatmeal Squares
  • Nature Valley Fruit & Nut
  • Nature Valley Roasted Nut Crunch

The primary ingredients in most Nature Valley bars are whole grain oats, rice, wheat flour, nuts, honey, and dried fruit. The exact nutritional profile varies between flavors.

Calories in Nature Valley Oats ‘n Honey

One of the most popular Nature Valley bars is the Oats ‘n Honey variety. The calorie count per bar is:

  • 1 bar (1.5 oz): 190 calories

Each Oats ‘n Honey bar contains 9g total fat, 110mg sodium, 22g carbs, 2g fiber, 7g sugars, and 3g protein.

Calories in Other Nature Valley Bar Flavors

Here is the calorie count for some other popular Nature Valley bar varieties:

  • Sweet & Salty Nut: 200 calories
  • Roasted Nut Crunch: 190 calories
  • Nut & Seed Dark Chocolate: 200 calories
  • Protein Peanut Butter Dark Chocolate: 190 calories
  • Fruit & Nut: 140 calories

In general, most standard size Nature Valley bars contain between 140-200 calories per serving. The Fruit & Nut bars tend to be on the lower end, while the indulgent flavors like Sweet & Salty Nut or Nut & Seed Dark Chocolate are higher in calories.

Calories from Fat vs. Carbs

When considering the calories in Nature Valley bars, it helps to break it down into calories from fat vs. calories from carbohydrates:

  • Fat: Most Nature Valley bars get about 35-45% of calories from fat. This comes mostly from the nuts and oils in the recipe.
  • Carbs: The remaining 55-65% of calories come from the oats, grains, honey and dried fruit in the bars. These are “fast carbs” that are digested and absorbed quickly by the body.

Keeping an eye on the fat vs. carb ratio can help consumers pick the most balanced option to suit their needs.

Protein Content

In addition to fat and carbs, protein is another key nutrient provided in Nature Valley bars:

  • Most standard flavors contain 2-5g protein per serving
  • The Protein and Protein Peanut Butter varieties contain 9-10g protein

The protein in Nature Valley bars comes mostly from nuts, seeds, and in the case of the Protein lines, the addition of pea protein isolate.

Vitamins and Minerals

Nature Valley bars provide small amounts of essential vitamins and minerals, including:

  • Vitamin A
  • Vitamin C
  • Calcium
  • Iron

However, the vitamin and mineral content is not high enough to make a significant contribution to daily recommended intakes. Nature Valley bars are considered more of an occasional treat than a nutritious dietary staple.

Calorie Density

One useful metric for comparing snack foods is calorie density. This measures the number of calories per gram of food.

Most Nature Valley bars have a calorie density around 5 calories per gram. Anything under 4.5 calories per gram is considered low calorie density. So while Nature Valley bars are not extremely high in calorie density, they fall more in the medium range.

Calorie Needs

When determining how a Nature Valley bar fits into your overall diet, it helps to calculate your total daily calorie needs. Recommended calorie intakes vary based on factors like:

  • Age
  • Sex
  • Height/weight
  • Activity level

Here are some general calorie intake guidelines based on activity level:

Activity Level Daily Calorie Needs
Sedentary (little exercise) 1,600 – 2,400
Moderately Active (light exercise 3-5 days/week) 2,000 – 3,000
Active (exercise 6-7 days/week) 2,400 – 3,200

Based on your total calorie needs, you can determine what percentage of your daily intake a 190-200 calorie Nature Valley bar provides. For someone needing 2,000 calories per day, a Nature Valley bar would provide about 10% of total calories for the day.

Weight Management

When trying to manage your weight through diet, the overall pattern of calorie intake matters most. Eating a Nature Valley bar as a snack can be part of a healthy, balanced diet that supports weight loss or maintenance.

However, for optimal weight management, calories from snacks like Nature Valley bars should be accounted for and balanced out with other meals and physical activity. Going over your calorie needs consistently can lead to weight gain over time.

Energy and Nutrition

Nature Valley bars can be an convenient source of energy when you need a quick snack or mini-meal. The carbs provide fast fuel, while the protein and fat help sustain energy levels.

However, for optimal nutrition it’s best not to rely too heavily on granola bars. Focus on getting calories from wholesome, minimally processed sources like fruits, veggies, whole grains, lean proteins and healthy fats.

Blood Sugar Control

The carbohydrates in Nature Valley bars are simple, refined carbs that can spike blood sugar levels. This effect is minimized slightly by the fat and protein also present. But overall, they would not be considered the best option for blood sugar control, compared to low-sugar protein or fiber-rich bars.


Despite their small size, Nature Valley bars can provide a decent amount of satiety or fullness. The combination of protein, fat and carbs satisfies hunger. And the chewy texture promotes satiety compared to soft or crunchy foods.

However, liquids like water and hot coffee also help increase satiety. Pairing a Nature Valley bar with a healthy beverage can provide longer lasting fullness from a snack.

Nut Allergies

Nature Valley bars are processed in facilities that also process nuts. So they may contain traces of nuts even if not listed in the ingredients.

Those with peanut, tree nut or soy allergies should be cautious and check labels carefully or avoid Nature Valley products altogether to prevent allergic reactions.


To modify the nutrition profile of a Nature Valley bar, you can add your own ingredients. Some healthy add-ins include:

  • Sliced banana
  • Fresh berries
  • Chopped dates or figs
  • Chia or hemp seeds
  • Shredded coconut
  • Cocoa nibs or dark chocolate chips

Combining the granola base with extra fruits, veggies, or seeds boosts the fiber and nutrient content.

Comparison to Other Bars

Nature Valley bars have a similar nutrient profile and calorie content as many other crunchy granola bars, such as Quaker or Kellogg’s brands. However, they tend to be more processed and higher in sugars than chewy “energy bar” style products like Larabars, Rx Bars or Clif Bars.

Compared to a candy bar like Snickers, Nature Valley Granola Bars are lower in calories, fat and added sugars. But they are higher in these nutrients compared to a light, low-sugar nutrition bar such as Kind Bars or One Bars.

Low Calorie Options

If you are looking for a lower calorie option, some varieties to consider include:

  • Nature Valley Soft-Baked Oatmeal Squares (130 calories)
  • Nature Valley Sweet & Salty Nut Granola Cups (100 calories)
  • Nature Valley Biscuits (120-140 calories)
  • Nature Valley Thins (100 calories)

Just watch portion sizes, as it’s easy to overeat these small, bite-sized snacks!

High Protein Options

To get more protein from your granola bar, look for these Nature Valley varieties:

  • Protein Peanut Butter Dark Chocolate (10g protein)
  • Protein Salted Caramel (10g protein)
  • Protein Maple Brown Sugar (10g protein)

The added pea protein isolate bumps up the protein content substantially compared to standard Nature Valley flavors.

Gluten Free

Nature Valley currently does not offer any certified gluten-free varieties. All their standard granola bars contain wheat flour and are not suitable for gluten free diets.

However, some flavors are made with gluten-free oats, so they may be tolerated by those with mild gluten sensitivities. But they are still produced in facilities that process gluten and have some risk of cross-contamination.


Nature Valley does not offer any organic granola bars at this time. All ingredients are conventionally grown.


Currently, no Nature Valley products are certified non-GMO. Their bars likely contain common genetically modified ingredients like soy lecithin, corn syrup, and canola oil.


Nature Valley bars come individually wrapped in plastic film or paper wrappers. The outer box is not recyclable due to the foil lining.

To reduce waste, larger bags with individually wrapped bars may be a better option than the standard box with 2-6 bars.


Nature Valley bars are typically priced in line with other snack bars, around $0.50 to $1 per serving. Larger boxes generally offer the lowest cost per bar.

They can often be purchased in bulk on sale at major grocery stores, sometimes as low as $0.25 per bar if buying a case of 30.

Where to Buy

Nature Valley bars are widely available at most major supermarkets, convenience stores, drugstores, and big box discount retailers. Popular stores that sell Nature Valley bars include:

  • Walmart
  • Target
  • CVS
  • Walgreens
  • 7-Eleven
  • Kroger
  • Safeway
  • Publix
  • HEB
  • Amazon

They can typically be found in the grain/granola bar aisle, near other similar products like Nutrigrain, Quaker Chewy, and Kellogg’s bars.

Online Reviews

Nature Valley bars generally have positive reviews online from customers. On Amazon, they average around 4 out of 5 stars. Most reviews mention their great taste and texture. Complaints tend to be around packaging (too much plastic) or wanting more low sugar and high protein options.

Nutrition Facts Panel

Here is an example nutrition facts label for a Nature Valley Sweet & Salty Nut bar:

The panel provides detailed info on calories, macronutrients, vitamins and minerals per serving size. This can help consumers make informed decisions about what bar best fits their nutrition needs.

Health and Diet Claims

Some common health and diet claims made on Nature Valley packaging and marketing include:

  • “Made with 100% Whole Grain Oats”
  • “Good Source of Fiber”
  • “Low Fat”
  • “Gluten Free”
  • – on select varieties

  • “High Protein” – on Protein line
  • “No High Fructose Corn Syrup”

Consumers should examine these claims carefully and refer to the nutrition label to verify them.

Individual Flavor Reviews

Here is a brief overview of some of the most popular Nature Valley bar flavors:

Oats ‘n Honey

One of the original, classic flavors. Not too sweet, with a hearty, toasted oat taste. The honey provides just a touch of sweetness. Simple and satisfying.

Sweet & Salty Nut

Combines salty peanuts and almonds with brown sugar and honey. Has more sweetness than the traditional flavors. The peanuts add crunch and protein.

Roasted Nut Crunch

Coated in roasted nut pieces for great texture. Has a deeper, nuttier taste than Oats ‘n Honey. Less sweet thanks to minimal added sugars.

Fruit & Nut Chewy Trail Mix

An energizing blend of peanuts, raisins, and cranberry flavored bits. Softer, chewier texture than the crunchy granola bars. Tart cranberries help offset the sweetness.

Dark Chocolate & Nut

Real dark chocolate chips and roasted almonds make this bar taste almost indulgent. The chocolate adds richness without being overly sweet. A great choice for chocolate lovers.


In summary, most full-size Nature Valley granola bars contain around 140-200 calories per serving. The exact calorie count and nutritional value depends on the variety, with Fruit & Nut flavored bars on the lower end and indulgent flavors like Sweet & Salty Nut or Dark Chocolate higher in calories. Pairing bars with a lean protein or produce can help increase fullness and nutrition. Moderating portion sizes and enjoying Nature Valley bars in balance with other whole, minimally processed foods can help them fit into a healthy lifestyle.

Leave a Comment