Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating
Whole food · Snacks
Photo: Wikipedia
A crunchy, oat-based granola bar coated in a sweet, creamy yogurt layer. The texture is a satisfying snap with a chewy interior, while the taste balances honeyed oats with a tangy-sweet vanilla coating. Nutritionally, it's a high-energy, carbohydrate-dense snack with a notable 40g of sugar per 100g.
Calorie split: 5% protein · 70% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect contrast of textures—the crisp, oat-y base against the smooth, sweet yogurt shell. It's a nostalgic, go-to snack for on-the-go energy, hiking, or a quick breakfast fix.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (40g per 100g) can cause rapid blood-sugar spikes, making it a poor choice for diabetics or those managing energy crashes. To counteract this, pair it with a source of protein or healthy fat (like a handful of nuts or a cheese stick) to slow sugar absorption, and practice strict portion control (stick to one bar).
Key benefits
- Provides quick energy from carbohydrates
- Contains some dietary fiber (4.4g per 100g)
- Offers a small amount of plant-based protein
- Convenient, portable, no-prep snack
- The yogurt coating adds calcium and dairy protein
🌍 Where it's eaten
💡 Did you know?
The Nature Valley brand was launched in 1975 with the tagline 'It's a good time for the good times,' and its original crunchy bars were the first to be marketed as a natural, healthy alternative to candy bars.
Full nutrition (USDA data · scales with serving)
| Water | 7.2 g |
| Energy | 423 kcal |
| Energy | 1768 kj |
| Protein | 5.7 g |
| Total lipid (fat) | 11.4 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 74.3 g |
| Fiber, total dietary | 4.4 g |
| Total Sugars | 40.0 g |
| Calcium, Ca | 286 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 62.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 168 mg |
| Sodium, Na | 271 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 1.3 mg |
| Selenium, Se | 12.3 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.91 mg |
| Riboflavin | 0.54 mg |
| Niacin | 7.3 mg |
| Pantothenic acid | 0.50 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 126 ug |
| Folic acid | 112 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 205 ug |
| Choline, total | 19.6 mg |
| Betaine | 0.00 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 475 ug |
| Retinol | 475 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1582 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 2.4 mg |
| Tocopherol, delta | 0.10 mg |
| Tocotrienol, alpha | 0.54 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) | 6.9 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 | 1.4 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 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.0 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.24 g |
| SFA 20:0 | 0.06 g |
| SFA 22:0 | 0.03 g |
| Fatty acids, total monounsaturated | 6.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 6.2 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.5 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.81 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 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 0.00 mg |
Amino acid profile (per 100g)
| Threonine | 0.16 g |
| Isoleucine | 0.22 g |
| Leucine | 0.43 g |
| Lysine | 0.30 g |
| Methionine | 0.10 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.17 g |
| Valine | 0.32 g |
| Arginine | 0.37 g |
| Histidine | 0.13 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.28 g |
| Proline | 0.18 g |
| Serine | 0.28 g |
FAQ
Is this a healthy snack?
It's a mixed bag. While it provides energy and some fiber, its very high sugar content (40g per 100g) makes it more of an occasional treat than a health food. Opt for it when you need quick, portable energy, not as a daily staple.
Can I eat this if I'm lactose intolerant?
The yogurt coating contains dairy, so it may not be suitable. Check the ingredients for 'milk' or 'whey.' Some people with mild intolerance might tolerate it, but those with severe sensitivity should avoid it or look for a dairy-free alternative.
How does it compare to a plain granola bar?
The yogurt coating significantly increases the sugar and calorie content compared to a plain, uncoated granola bar. It also adds a creamy, sweet flavor dimension but less of the pure, toasty oat taste.
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 4.23 kcal/g · 5% calories from protein · 4.4 g fiber · 40.0 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: 1.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.