Are looking for a healthy granola bar for your next road trip, lunch, or on the go snack? With so many brands on the market you might be wondering, “are nature valley bars healthy?” There are dozens of Nature Valley Granola bars. For each of the flavors below I’ll review the pros and cons and share who they are best suited for. In this Dietitian review, i’ll share which variety of Nature Valley bars are best for snacks or breakfast, and which ones you should skip. 

Let’s get started!

How Healthy Are Nature Valley Bars?

To make Nature Valley Bars healthier, pair them with a source of protein from nuts, peanut butter, a glass of milk, or yogurt. While Nature Valley bars are a better source of fiber than other brands of granola bars, they still have higher amounts of added sugar. Depending on the variety, added sugar will be as low as 5g or as high as 12g.

Each bar is different and there are some that would make a great snack choice, so I can’t use a blanket statement of saying all of them are unhealthy or healthy. Below i’ll go over each one and share what they are good for (snack, breakfast etc) or if you should just skip them all together.

They are not healthy for those with certain food allergies or sensitivities. All of these bars contain some form of soy, wheat, and tree nuts/peanuts (or disclose they may contain these ingredients).

What is a Healthy Snack Bar?

In general, these nutrition pieces matter the most when choosing a snack bar:
1. Added Sugar– ideally 6g or less
2. Fiber content– 2g-5g 
3. Protein– 4-10g 

Fiber and protein keep you fuller longer. If a snack bar isn’t a good source of protein, you can always add on your own protein from foods like yogurt, cheese, nuts/seeds, or protein shake on the side!

We want to keep added sugar low to avoid blood sugar spikes. When your blood sugar spikes it leads to further cravings, hunger, and low energy.

If you are traveling soon and want some other non perishable healthy snack bars and other ideas for the airport or car ride, I include an extensive list inside Healthy Airplane Snacks: 15 Nutritious Ideas for Adults and Kids.

What is the Healthiest Snack Bar to Eat?

The healthiest snack bar will be one that uses whole foods such as quinoa, oats, dates, nuts, dried fruit, and seeds. Below are healthy snack bars that are low in added sugar and that I recommend to my patients.

As an Amazon Associate, I earn from qualifying purchases. I only recommend products I would personally use or recommend to clients as a registered dietitian.

1. Larabar– all whole food ingredients and naturally sweetened from dates. I love how they come in so many flavors!
2. RXbars– they also come in mini size, which is perfect to pair with fruit for a nutritious snack.
3. SMASHbites– these are more like oat pops, but still are a convenient snack as a granola bar alternative
4. MUSH protein bar– these need to stay refrigerated, but taste great! At the time of this post, they are also at Costco : )

Healthy snack bars can cost $1-2 each, which can really add up- especially if all your family members are eating them. If you prefer to make your own, here are a few recipes you can at home!

1. No Bake Date Bars
2. No Sugar Added Baked Oatmeal Bars
3. Banana Oatmeal Bars

Reviews of Nature Valley Bars

Below I will share the nutrition info of each bar, who should eat them, or if you should skip on buying them.

Nature valley bars often go on sale and are average in price compared to other granola bars on the grocery store shelf. If you are looking to eat well without overspending on groceries find all my tips in Smart Ways to Save Money on Groceries | Top Tips from a Dietitian.

Oats and Honey Crunchy

Fiber- 1g
Added Sugar- 11g
Protein- 2g

Pros– Lots of different flavors and can be a more travel friendly substitute for adding in granola to a yogurt.

Cons-Very low in fiber for an “oat” bar and high in added sugar. They are very messy when eating, which would make it harder to eat while driving or on the go.

Verdict– These bars could be eaten on their own for athletes 60-90 minutes before practice or a game for a quick source of carbohydrates. Their low fiber content would not cause any GI discomfort while running.

Cinnamon Almond Butter Biscuit

Fiber- 2g
Added Sugar-10g
Protein-3g

Pros– Less messy to eat when on the go

Cons– Highest in added sugars out of all Nature Valley bar options. Not very high in protein despite it using nut butter.

Verdict– I would eat this like biscotti or a cookie and pair it with coffee!

Almond Oat Soft Breakfast Bar

Claims on the box say it “helps keep you full through the morning”

Fiber- 5g
Added Sugar-8g
Protein-4g

Pros– Great source of fiber. Whole grain oats and whole grain wheat flour are the top 2 ingredients. It is also low in sodium.

Cons- Uses corn syrup as a sweetener. Only 210 calories, which is more like a snack calorie amount than a meal replacement.

Verdict– The slight boost of protein and good source of fiber could possibly keep you fuller compared to eating a regular granola bar. Add this with a low fat string cheese and a piece of fruit and you’ll have an even more satisfying breakfast. Or pair with a premade protein shake for a high protein breakfast.

Soft Baked Muffin Bar

Apple cinnamon Flavor

Fiber- 4g
Added Sugar- 6g
Protein- 2g

Pros– Great source of fiber, and has a modest amount of added sugar.

Cons– Other flavors are higher in added sugar (7-9g)

Verdict– It is a good source of fiber and has the top limit of added sugar. If your kid wants something sweet in their lunch box this would be a great alternative to packing cookies or packaged mini muffins.

Fruit and Nut

“Trail Mix” flavor

Fiber- 2g
Added Sugar- 5g
Protein- 3g

Pros-Lower in added sugar. Has some fiber and protein. 

Cons- Not much! Depending on the size of nuts in the bar, they could be choking hazards for kids 5 and under.

Verdict– For a granola bar, these would be a healthy option. For 150 calories, it is a light snack, and would be more filling if paired with greek yogurt, handful of nuts, or low sugar protein shake like these found in Best Low Sodium Protein Shakes | A Dietitian Shares All.

Protein Bar

Salted Caramel Flavor

Fiber-3g 
Added Sugar-5g
Protein-10g

Pros– high in protein, lower in added sugar, and good source of fiber. This would make a great bar for a roadtrip or for airplane travel. 

Cons– Uses soy protein isolate which has some controversy around it for hormonal health.

Verdict- I would use this as a bar for an on the go breakfast along with a banana. It does have a low amount of carbohydrates (15g) , so this could be a sweet snack for someone pursuing weight loss.

Crispy Creamy Wafer

Blueberry Flavor

Fiber- 2g
Added Sugar- 8g
Protein- 2g

Pros: It probably tastes really great!

Cons: The oat butter used consists of palm oil which means this bar has 31% of your daily value for saturated fat. Yikes!

Verdict: The added sugar is close to other brands of granola bars. However, the saturated fat content makes this a bar I wouldn’t eat very often. Maybe as a sweet treat here and there, but not as a regular pantry item.

Soft-Baked Sweet and Salty

Chocolate Turtle Flavor

Fiber- 3g
Added Sugar- 9g
Protein- 2g

Pros: has chicory root extract which is good for digestion and satiety. Low in saturated fat and sodium.

Cons: High in added sugar.

Verdict: I could see these as a healthy dessert instead of a picking this as a breakfast on the go. If you want something sweet for breakfast, put this inside plain greek yogurt or cottage cheese for a protein boost to prevent your blood sugar from crashing which would cause low energy.

Oatmeal Squares

3g fiber
9g added sugar
3g protein

Pros– Oats are the first ingredient

Cons– higher in added sugar and lower in protein.

Verdict– Great for an occasional sweeter snack versus eating it everyday. Top it with peanut or almond butter and add a glass of milk for a protein boost!

Sweet and Salty Nut

Roasted Peanut Flavor

1g fiber
7g added sugar
3g protein

Pros: Roasted Peanuts and Oats are in the top 3 ingredients.

Cons: Palm Kernel Oil gives this bar 12% daily value (DV) of saturated fat. Despite having oats as the 3rd ingredient, it is low in fiber (1g). No suitable for toddlers and young children as nuts can cause choking.

Verdict– I wish these ones had more protein. I think these would go really well with apple slices and peanut butter for a heartier snack. 

Are Nature Valley Bars Healthy?

Nature Valley Bars can be a decent snack option when paired with a source of protein such as string cheese, greek yogurt, nuts, or hard boiled eggs. While most varieties are higher in added sugar, they are different from other brands of granola bars as they have a good source of fiber.

Are they Healthy for Breakfast?

Nature valley bars are low in protein, but high in added sugar with less than 300 calories which means they are not a balanced breakfast option. This combination means you will not be full for long when you eat them by themselves for breakfast.

A healthy breakfast for a teen or adult that keeps you full and gives you stable energy has a good source of protein (15-20g), fiber (4-8g), and healthy fats.

However, this does not mean you can’t have them for breakfast! You just need to find protein and fiber to increase the calories and keep you satiated.

If you like these bars for breakfast, try out these combinations which add in extra protein, calories, healthy fats, and fiber:

1. Nature valley bar + Greek yogurt + Nuts + Berries
2. Nature valley bar + Natural peanut/almond butter + Glass of dairy/soy milk
3. Nature valley bar + Banana+ Low sugar protein drink (like these in Best Low Sodium Protein Shakes | A Dietitian Shares All)
4. Nature valley bar + Ultra-Filtered Milk (like fairlife) + Grapes

Are they Healthy for Kids?

The crunchy oat, soft muffin, or trail mix bar could all be a healthy choice for kids as they have the least amount of added sugar. Since these bars do not have a lot of protein, I would add in a source of protein. This could be a string cheese, peanut butter on top, or yogurt on the side to make it a more filling snack.

Zbars and Clif bars also are popular for kid’s lunchboxes. Before you give them to your kids, see if any of them are healthy in my post: Are Clif Bars Healthy: Powerbar or Candybar? 

Are they Healthy for Weight Loss?

For weight loss, your biggest focus should be blood sugar balance. These bars in low in protein and high in added sugar, which means they probably will cause your blood sugar to elevate significantly. This will tank your energy and spike your hunger levels, which is not helpful for weight loss at all!

If I were looking to lose weight, I would eat these bars with source of protein like a no sugar added protein shake, plain greek yogurt, or natural nut butter (almond butter, peanut butter). The protein and fat will give your body a more stable blood sugar response which means you won’t have an energy crash one hour after you eat these bars. It will also be 100% more satisfying when pairing it with a protein food instead of eating one of these bars on its own. 

While I wouldn’t make these my top snack bar choice, it doesn’t mean you can never eat them. I include more brands inside Protein Bars for Weight Loss: Top Picks from a Dietitian (2026) that are specifically if you want to lose weight as they are high protein and low in added sugar.

If you are including oats in your diet to lose weight, I provide some helpful tips in Best Time to Eat Oats for Weight Loss; Top Tips from a Dietitian.

Nature Valley bars can be healthy for three reasons:

1. Prevents You From Picking a Less Healthy Options

I was recently at an event and my son was clearly hangry beyond all measures (despite giving him a snack 15 min prior). We went to the vending machine and guess what? I bought a Nature Valley Oat Bar for him because I knew skittles, snickers, or a king size pack of Oreos wasn’t the best choice.

2. Can Be Served Alongside Nutrient Dense Foods

I am all about meeting people with where they are at, and for some picking a Nature Valley over a candy bar means it IS healthy for THEM. 

This looks like using this bar to crush and put on top of greek yogurt. Or eating it with peanut butter and celery. It can be a part of a more nutrient dense snack choice.

If you want more whole food focused snacks, hop on over to Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian

3. Has Built-in Portion Control

For some, having reasonable portions is really challenging. Maybe you are prone to mindless eating or eating straight from the snack bag. Grabbing one of these bars means it is pre-portioned, which can be beneficial for those who are seeking weight loss. 

Takeaway Message

Nature Valley Bars can be a part of an overall healthy diet. Most bars are higher in added sugar and do not have much protein. I would recommend the varieties that have 6g of sugar or less and strategically pair them with a source of protein, fat, and fiber like greek yogurt, cottage cheese, a protein shake, ultrafiltered milk, or nut butter to make a filling snack or a balanced breakfast on the go.

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.