JIF Peanut Butter Granola Bars receive a FoodScore of 32/100 (Poor). The primary factor driving this score is the **high amount of added sugar**.
FoodScore: 32/100 (Poor), indicating a low nutritional density.
Contains 20g of protein per 100g, contributing to satiety.
Significant concern: 14g of added sugar per 100g.
Classified as NOVA 4, indicating it is an ultra-processed food.
Consider as an occasional snack rather than a dietary staple.
Scores -1 points above the dairy category average (33/100 across 5088 foods).
Fiber
5g
18% of Daily Value
Protein
20g
40% of Daily Value
Added sugar
14g
28% of Daily Value
Sodium
450mg
20% of Daily Value
+
What it brings to the table
Fiber (5g)+6
Protein (20g)+10
Micronutrients (Calcium, Iron)+4
−
What holds it back
Added sugar (14g)-18
Saturated fat (6.3g)-6
Sodium (450mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 32
JIF Peanut Butter Granola Bars earned a FoodScore of 32 out of 100, placing them in the Poor category. This score is influenced by several factors, with the most significant penalty stemming from the 14g of added sugar per 100g, which is a considerable amount. The product also incurs penalties for its 6.3g of saturated fat and 450mg of sodium per 100g. As a NOVA 4 classified food, it is considered ultra-processed, which further reduces its score. Additionally, the presence of concentrated ultra-processed fat contributes to another penalty. On the positive side, the bars receive bonus points for their 20g of protein and 5g of fiber per 100g. They also gain a small bonus for micronutrients like calcium (12% DV) and iron (15% DV). However, the overall nutritional profile, particularly the high added sugar content and ultra-processing, outweighs these benefits when compared to a generic dairy equivalent.
Health benefits
What the nutrients in jif peanut butter granola bars actually do for you, grounded in established dietary science.
Provides a Source of Protein
These JIF granola bars offer 20g of protein per 100g, which can contribute to muscle maintenance and satiety. Protein is an essential macronutrient involved in numerous bodily functions. For individuals seeking to increase their protein intake, this product can serve as a convenient option, especially when other protein sources are not readily available. The protein content comes from sources like soy protein isolate and whey protein isolate, which are efficient forms of protein.
Contains Dietary Fiber
With 5g of fiber per 100g, these bars contribute to your daily fiber intake. Dietary fiber is important for digestive health and can help regulate blood sugar levels. While 5g is a moderate amount, it can still play a role in promoting regularity and contributing to feelings of fullness. Including fiber-rich foods in the diet is generally recommended for overall well-being.
Offers Essential Minerals
The JIF Peanut Butter Granola Bars provide some essential minerals, specifically 12% DV for calcium and 15% DV for iron per 100g. Calcium is crucial for bone health, while iron is vital for oxygen transport in the blood and energy production. While not a primary source, these contributions can help meet daily requirements, particularly for individuals who may have gaps in their mineral intake from other foods.
JIF Peanut Butter Granola Bars receive a FoodScore of 32/100 (Poor). The primary factor driving this score is the high amount of added sugar.
How to eat it
Granola bars like JIF Peanut Butter Granola Bars are commonly consumed as a quick snack or a convenient on-the-go breakfast item. They are often chosen for their portability and perceived energy boost. However, it's important to consider their nutritional profile when incorporating them into a regular diet.
Pair with a piece of fruit or a handful of nuts to add more whole food nutrients and fiber.
Consider half a bar as a portion for a smaller snack to moderate added sugar intake.
Use as an occasional emergency snack rather than a daily staple due to its ultra-processed nature.
Compare the nutritional label to other snack options to make informed dietary choices.
Things to keep in mind
Individuals with peanut allergies must avoid this product, as peanuts are a primary ingredient and allergen. The ingredient list also includes soy protein isolate and soy lecithin, indicating a soy allergy concern. The presence of milk-derived ingredients like whey protein isolate and reduced mineral whey powder means it is not suitable for those with dairy allergies or lactose intolerance. The product contains corn syrup and sugar as primary sweeteners, which contribute significantly to the added sugar content. While not inherently harmful in moderation, the combination of multiple added sugars and fats, including palm and palm kernel oils, contributes to its ultra-processed classification.
JIF Peanut Butter Granola Bars received a FoodScore of 32/100 (Poor). While they offer protein and some fiber, the high amount of added sugar and their classification as an ultra-processed food suggest they are not a consistently healthy choice. They are best consumed in moderation.
How does JIF Peanut Butter Granola Bars compare to other snack bars?
Compared to a whole-food bar like an RXBar, JIF Peanut Butter Granola Bars typically contain more added sugar and are more ultra-processed. While they offer similar protein levels to some protein bars, the overall nutritional density and ingredient quality may differ. Always check the nutrition facts panel for specific comparisons.
What is 'partially defatted peanut flour' and why is it in this product?
Partially defatted peanut flour is a product made from peanuts where some of the oil has been removed. It is used in this product to contribute protein and peanut flavor while potentially reducing the overall fat content compared to using whole peanuts exclusively. It is a common ingredient in peanut-flavored processed foods.
What is a reasonable portion size for these granola bars?
The declared serving size is 1 bar. However, given the added sugar content (14g per 100g), consuming a full bar regularly might contribute significantly to your daily sugar intake. For a lighter snack, consider consuming half a bar, especially if you are mindful of your sugar consumption.
Can JIF Peanut Butter Granola Bars be part of a weight management plan?
Due to their calorie density (450 calories per 100g) and high added sugar, these bars should be consumed with caution in a weight management plan. While they offer protein for satiety, the overall nutritional profile suggests they are not the most nutrient-dense option for regular intake. Portion control is key.