Cereal or granola bar (General Mills Nature Valley Crunchy Granola Bar)
Common food
Photo: Wikipedia
A crisp, golden-brown bar made from whole oats, sweetened with honey and brown sugar, delivering a satisfying, crunchy texture with a subtly sweet, toasty flavor. It's a classic, portable snack known for its simplicity and energy-boosting carbohydrates. Nutritionally, it's a high-carb, moderate-fat option with a notable sugar content per 100g.
Calorie split: 8% protein · 54% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love its classic, no-fuss crunch and sweet, toasty oat flavor that feels like a comforting, nostalgic treat. Its simple, portable nature makes it a go-to for hiking, lunchboxes, or a quick desk snack.
⚠️ Watch-outs & how to enjoy it better
The relatively high sugar content (28.57g/100g) can lead to a blood-sugar spike, and its high carbohydrate density may not suit low-carb diets. To counteract, pair it with a source of protein or fat (like a handful of nuts or a cheese stick) to slow sugar absorption, and practice portion control by sticking to a single bar.
Key benefits
- Provides quick energy from carbohydrates
- Contains whole grain oats for some fiber
- Convenient, portable, no-prep snack
- Offers a crunchy, satisfying texture
- Widely available and affordable
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Nature Valley Crunchy Granola Bar was the first granola bar introduced in the United States, launching in 1975.
Full nutrition (USDA data · scales with serving)
| Water | 3.9 g |
| Energy | 471 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 19.8 g |
| Carbohydrate, by difference | 64.4 g |
| Fiber, total dietary | 5.3 g |
| Total Sugars | 28.6 g |
| Calcium, Ca | 61.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 97.0 mg |
| Phosphorus, P | 277 mg |
| Potassium, K | 336 mg |
| Sodium, Na | 294 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.39 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 22.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 17.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 189 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.76 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 12.1 g |
| PUFA 18:2 | 12.0 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, granola, homemade — USDA does not publish this profile for Cereal or granola bar (General Mills Nature Valley Crunchy Granola Bar).
| Tryptophan | 0.19 g |
| Threonine | 0.48 g |
| Isoleucine | 0.55 g |
| Leucine | 0.98 g |
| Lysine | 0.63 g |
| Methionine | 0.23 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.38 g |
| Valine | 0.70 g |
| Arginine | 1.3 g |
| Histidine | 0.35 g |
| Alanine | 0.69 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.81 g |
| Proline | 0.66 g |
| Serine | 0.67 g |
| Hydroxyproline | 0.00 g |
FAQ
Is Nature Valley Crunchy Granola Bar healthy?
It's a convenient source of energy from whole grains, but it's also high in sugar and refined carbs. It's best enjoyed in moderation as part of a balanced diet, not as a primary health food.
Does it contain gluten?
The standard oats are processed in facilities that handle wheat, so it is not certified gluten-free and may contain trace amounts of gluten. Those with celiac disease should avoid it.
Why is it so crunchy?
The bar is made by baking a mixture of oats, sugar, and oil until it's very dry and crisp, which gives it its signature crunchy, brittle texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.71 kcal/g · 9% calories from protein · 5.3 g fiber · 28.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.