Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut
Whole food · Snacks
Photo: Wikipedia
A crunchy, chewy granola bar combining roasted peanuts with oats and a honey-sweetened binder. It delivers a satisfying sweet-and-salty contrast, with a texture that's both crisp and slightly sticky. Nutritionally, it's a calorie-dense energy source, providing a quick 487 kcal per 100g, primarily from carbs and fats.
💚 Why it's loved
People love it for the addictive sweet-salty crunch and the satisfying, hearty texture from whole peanuts and oats. It's a go-to, nostalgic comfort snack for busy lifestyles, offering a quick energy boost with familiar, comforting flavors.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (33.14g/100g) can cause rapid blood-sugar spikes, and the calorie density may hinder weight management if portions aren't controlled. Peanuts are a common allergen. To counteract, pair it with a source of protein or healthy fat (like Greek yogurt or a cheese stick) to slow sugar absorption, and strictly adhere to a single-bar serving size.
Key benefits
- Provides quick energy from carbohydrates (61.14g/100g).
- Offers plant-based protein from peanuts and oats (9.14g/100g).
- Contains dietary fiber (2.9g/100g) for some digestive support.
- Peanuts add monounsaturated fats and micronutrients like magnesium.
- Convenient, portable, shelf-stable snack for on-the-go fuel.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Nature Valley brand was launched in 1975, and its original 'Crunchy' bar was the first commercially sold granola bar in the United States.
Full nutrition (scales with serving)
| Water | 3.7 g |
| Energy | 487 kcal |
| Energy | 2037 kj |
| Protein | 9.1 g |
| Total lipid (fat) | 22.9 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 61.1 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 33.1 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 102 mg |
| Phosphorus, P | 272 mg |
| Potassium, K | 390 mg |
| Sodium, Na | 414 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 10.0 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.53 mg |
| Niacin | 3.4 mg |
| Pantothenic acid | 0.64 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 55.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 78.0 ug |
| Choline, total | 49.1 mg |
| Betaine | 2.8 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 142 ug |
| Retinol | 142 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 473 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 6.9 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.10 mg |
| Tocopherol, gamma | 1.9 mg |
| Tocopherol, delta | 0.09 mg |
| Tocotrienol, alpha | 0.17 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.9 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 5.2 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.13 g |
| SFA 22:0 | 0.07 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 9.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 8.9 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 5.1 g |
| PUFA 18:2 | 4.6 g |
| PUFA 18:3 | 0.59 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.31 g |
| Isoleucine | 0.36 g |
| Leucine | 0.70 g |
| Lysine | 0.40 g |
| Methionine | 0.13 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.28 g |
| Valine | 0.43 g |
| Arginine | 0.78 g |
| Histidine | 0.24 g |
| Alanine | 0.40 g |
| Aspartic acid | 0.98 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.49 g |
| Proline | 0.53 g |
| Serine | 0.45 g |
FAQ
Is this granola bar a healthy snack?
It can be part of a balanced diet as an occasional energy-dense snack, but its high sugar and calorie content mean it's not a low-calorie or low-sugar option. Its healthiness depends on your overall dietary context and portion control.
Why is it so high in sugar?
The sugar primarily comes from added sweeteners like honey or brown sugar syrup, which are key ingredients for binding the oats and nuts and creating the signature sweet taste that contrasts with the salty peanuts.
Can I eat this if I have a peanut allergy?
Absolutely not. This product contains peanuts, a major allergen. Individuals with peanut allergies must avoid this and all similar products due to the severe risk of allergic reaction.