NATURE VALLEY OATMEAL, BROWN SUGAR PECAN scores 46/100 (Decent). Its **high fiber content** is a positive, but the **added sugar** significantly impacts its overall nutritional profile.
This NATURE VALLEY oatmeal scores 46/100, placing it in the Decent category.
A serving provides 9g of fiber, contributing positively to daily intake.
The product contains 15.25g of added sugar per 100g, a primary nutritional concern.
Classified as NOVA class 3, indicating it is a processed food.
Consider pairing with unsweetened options to balance the added sugar content.
Scores -1 points above the grain category average (47/100 across 2269 foods).
Fiber
9g
32% of Daily Value
Protein
8.97g
18% of Daily Value
Added sugar
15.25g
31% of Daily Value
Sodium
179.49mg
8% of Daily Value
+
What it brings to the table
Fiber (9g)+12
Protein (9.0g)+4
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Added sugar (15.3g)-19
Processed (NOVA 3)-5
Why it scores 46
NATURE VALLEY OATMEAL, BROWN SUGAR PECAN achieves a FoodScore of 46 out of 100. This score reflects a balance of beneficial nutrients and areas of concern. On the positive side, the product receives significant bonuses for its fiber content, providing 9g per 100g, which is a substantial amount for an oatmeal product. It also gains points for protein (8.97g per 100g) and the presence of iron (13% DV) and Vitamin A (14% DV). However, the primary factor reducing its score is the added sugar, which stands at 15.25g per 100g. This amount contributes a significant penalty. Additionally, as a NOVA class 3 food, it is categorized as processed, incurring a further penalty. Compared to a generic whole-grain equivalent, which would typically have less added sugar and be less processed, this NATURE VALLEY product's score is lower due to the sugar content and processing level. The inclusion of sugar as the second ingredient, after whole grain oats, directly contributes to this high added sugar value.
Health benefits
What the nutrients in nature valley oatmeal, brown sugar pecan actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This oatmeal provides 9g of fiber per 100g, which is a meaningful contribution to daily fiber intake. Fiber is essential for maintaining regular bowel movements and supporting overall digestive health. The whole grain oats, barley, and rye in NATURE VALLEY OATMEAL, BROWN SUGAR PECAN are good sources of both soluble and insoluble fiber. Consuming adequate fiber can help promote satiety and contribute to a healthy gut microbiome.
Provides Whole Grains
The product lists whole grain oats, whole grain barley, and whole grain rye as primary ingredients. Whole grains are an important part of a balanced diet, offering complex carbohydrates, fiber, and various micronutrients. Regular consumption of whole grains is associated with maintaining healthy blood sugar levels and supporting cardiovascular health. This NATURE VALLEY product offers a convenient way to incorporate these grains.
Source of Iron
NATURE VALLEY OATMEAL, BROWN SUGAR PECAN contributes 2.31mg of iron per 100g, which is 13% of the Daily Value. Iron is a vital mineral necessary for oxygen transport in the blood and for energy production. Including iron-rich foods in the diet is important for preventing iron deficiency. While not a primary source, this product can help contribute to your daily iron needs, especially when combined with other iron-rich foods.
NATURE VALLEY OATMEAL, BROWN SUGAR PECAN scores 46/100 (Decent). Its high fiber content is a positive, but the added sugar significantly impacts its overall nutritional profile.
How to eat it
This oatmeal is typically consumed as a quick breakfast option or a snack. It comes in individual pouches, making it convenient for on-the-go consumption. While a single pouch is a common portion, being mindful of added sugars is important.
To reduce the overall sugar impact, consider mixing half a pouch with plain, unsweetened oatmeal.
Pair with a source of lean protein like Greek yogurt or a handful of nuts to enhance satiety and balance blood sugar.
Add fresh fruit like berries or sliced apples to boost nutrient intake and natural sweetness without adding more sugar.
Use as a base for overnight oats, combining with milk and chia seeds for a more nutrient-dense meal.
Things to keep in mind
Individuals with nut allergies should be aware that this product contains pecan pieces. While the ingredient list does not declare other major allergens like milk, soy, or wheat, cross-contamination is always a possibility in manufacturing facilities. The presence of 15.25g of added sugar per 100g means this product is high in sugar, which individuals managing blood sugar levels or those aiming to reduce their sugar intake should consider. The ingredient vegetable glycerin is used as a humectant and is generally recognized as safe, but some sensitive individuals may experience mild digestive discomfort with very large amounts, though this is unlikely at typical serving sizes.
Is NATURE VALLEY OATMEAL, BROWN SUGAR PECAN a healthy breakfast option?
NATURE VALLEY OATMEAL, BROWN SUGAR PECAN provides whole grains and fiber, which are beneficial. However, its 15.25g of added sugar per 100g is a significant factor. While it offers some nutritional positives, it's important to consider the high added sugar content when evaluating it as a daily healthy breakfast choice. Moderation and pairing with other low-sugar foods are key.
How does NATURE VALLEY OATMEAL, BROWN SUGAR PECAN compare to a generic plain oatmeal?
Compared to a generic plain whole-grain oatmeal, NATURE VALLEY OATMEAL, BROWN SUGAR PECAN has significantly more added sugar (15.25g vs. typically 0g). While both provide whole grains and fiber, the generic option allows for greater control over sugar content and flavor additions. For example, Quaker Instant Oatmeal Original would be a lower added sugar alternative.
What is 'natural flavor' in the ingredient list?
Natural flavor in food products refers to flavorings derived from natural sources, such as spices, fruits, vegetables, or meat. While the term 'natural' might sound appealing, the specific components of natural flavor are not disclosed on the label. These are typically complex mixtures designed to enhance taste and aroma, and their nutritional impact is generally minimal.
What is a recommended portion size for this oatmeal?
The declared serving size is one pouch. However, due to the added sugar content, individuals looking to reduce sugar intake might consider consuming half a pouch or balancing it with a larger portion of plain, unsweetened oatmeal. Always check the nutrition facts for the specific pouch size you are consuming to accurately track your intake.
Can this oatmeal be prepared with milk instead of water?
Yes, NATURE VALLEY OATMEAL, BROWN SUGAR PECAN can be prepared with milk instead of water. Using milk, especially low-fat or skim milk, will increase the protein and calcium content of your meal, making it more nutritionally complete. This can also contribute to a creamier texture and a more satisfying breakfast.