Cereal or granola bar (General Mills Nature Valley Sweet and Salty Granola Bar)
Common food
Photo: Wikipedia
This is a crunchy, chewy granola bar that masterfully balances sweet and salty flavors, featuring a base of whole grain oats, peanuts, and a drizzle of caramel-like coating. Its texture is a satisfying mix of crisp and chewy, with a prominent nutty taste. Nutritionally, it's a calorie-dense snack, providing a quick energy boost from its high carbohydrate content, primarily from sugar.
Calorie split: 8% protein · 50% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love it for the addictive sweet-and-salty flavor combination and the satisfying crunch, making it a popular pick-me-up. Its portability and familiar, comforting taste have made it a staple in lunchboxes, desk drawers, and hiking packs across North America.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 33g per 100g) can lead to a rapid blood-sugar spike followed by a crash, which is a concern for those managing blood sugar. To counteract this, pair the bar with a source of protein or fat (like a handful of nuts or a cheese stick) to slow sugar absorption, and practice strict portion control by sticking to one bar. It also contains common allergens like peanuts and soy.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains peanuts, which add some plant-based protein and healthy fats.
- Offers a convenient, portable snack for on-the-go consumption.
- The whole grain oats contribute some dietary fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Nature Valley brand was launched in 1975 with a single product: the original crunchy Oats 'n Honey bar, which was the first granola bar to be commercially distributed in the United States.
Full nutrition (USDA data · scales with serving)
| Water | 3.7 g |
| Energy | 487 kcal |
| Protein | 9.1 g |
| Total lipid (fat) | 22.9 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 |
| Selenium, Se | 10.0 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.53 mg |
| Niacin | 3.4 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 |
| 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 6.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.7 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 14:0 | 0.04 g |
| SFA 16:0 | 5.2 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 9.1 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 8.9 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 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 20:4 | 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 Sweet and Salty 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 Sweet and Salty a healthy snack?
It's best considered an occasional treat rather than a health food. While it provides energy and some oats, its high sugar and calorie content mean it should be consumed in moderation, ideally paired with protein or fiber to balance its impact.
Why does the bar have so much sugar?
The sugar comes from multiple sources, including the sweet coating, added sugars like brown sugar syrup, and sugars naturally present in ingredients like peanuts and raisins. This combination creates its signature sweet and salty taste but results in a high overall sugar content.
Can I eat this if I have a peanut allergy?
No, this specific 'Sweet and Salty' variety contains peanuts as a primary ingredient. Always check the label for allergen warnings, as it is processed in facilities that may handle other allergens.
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 4.87 kcal/g · 8% calories from protein · 2.9 g fiber · 33.1 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: 1.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.