Nature Valley Peanut Butter Crunchy receives a FoodScore of 0/100 (Avoid). This score is primarily driven by the **high levels of added sugar** and **saturated fat**, along with the presence of trans fat.
Nature Valley Peanut Butter Crunchy scores 0/100, indicating it is not recommended as a regular dietary choice.
Each 100g serving contains 36.34g of added sugar, contributing significantly to its low score.
The product contains 13.77g of saturated fat per 100g, which is a notable nutritional concern.
This snack is classified as NOVA 4, meaning it is an ultra-processed food.
Consider a whole-food snack alternative for better nutritional value.
Scores -51 points above the snack category average (51/100 across 54 foods).
Fiber
4.07g
15% of Daily Value
Protein
6.77g
14% of Daily Value
Added sugar
36.34g
73% of Daily Value
Sodium
404.55mg
18% of Daily Value
+
What it brings to the table
Fiber (4.1g)+4
Protein (6.8g)+2
Micronutrients (Iron)+2
−
What holds it back
Added sugar (36.3g)-25
Saturated fat (13.8g)-15
Sodium (404.6mg)-1
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 0
Nature Valley Peanut Butter Crunchy receives a FoodScore of 0 out of 100, primarily due to its nutritional composition which aligns poorly with dietary guidelines. A significant factor is the high amount of added sugar, at 36.34g per 100g, which incurs a substantial penalty. The product also contains 13.77g of saturated fat per 100g, contributing negatively to the score. Furthermore, the presence of 0.17g of trans fat is a major detractor, leading to a significant penalty. The ingredient list reveals multiple sources of sugar, including sugar, corn syrup, and cane syrup, alongside palm and palm kernel oil, which are sources of saturated fat. As a NOVA 4 classified food, it is considered ultra-processed, incurring an additional penalty. While it does offer some fiber (4.07g) and protein (6.77g), and a small amount of iron (15% DV), these positive contributions are outweighed by the penalties from added sugar, saturated fat, trans fat, and its ultra-processed nature. Compared to a whole-food snack alternative, this product provides a less favorable nutrient profile.
Health benefits
What the nutrients in nature valley peanut butter crunchy actually do for you, grounded in established dietary science.
Provides Quick Energy
This Nature Valley bar contains 504.55 calories per 100g, primarily from carbohydrates and fats. For individuals needing a rapid energy source during strenuous physical activity or when immediate caloric intake is necessary, this product can offer a quick boost. The combination of sugars and fats provides readily available fuel for the body, which can be useful in specific, demanding situations.
Source of Iron
The product provides 2.62mg of iron per 100g, contributing 15% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and various metabolic processes. While not a primary source, this contribution can help meet daily iron needs, especially for individuals who might have lower iron intake from other foods. It's important to consider the overall nutritional profile when relying on this product for micronutrients.
Convenient Snack Option
Nature Valley Peanut Butter Crunchy bars offer portability and convenience for on-the-go consumption. For busy individuals or those with limited access to fresh food options, these bars can serve as a readily available snack. Their shelf-stable nature makes them easy to store and transport, providing a quick option when other choices are not feasible, though nutritional trade-offs should be considered.
Nature Valley Peanut Butter Crunchy receives a FoodScore of 0/100 (Avoid). This score is primarily driven by the high levels of added sugar and saturated fat, along with the presence of trans fat.
How to eat it
Nature Valley Peanut Butter Crunchy bars are typically consumed as a quick snack between meals or as part of a packed lunch. They are often eaten directly from the wrapper, offering a convenient, portable option. A common portion is one bar, but it is important to be mindful of the added sugar and fat content.
Pair with a source of whole fruit or plain yogurt to add fiber and micronutrients and help balance the meal.
Consider consuming only half a bar to reduce intake of added sugars and saturated fat, especially if not engaging in high-intensity activity.
Use as an occasional treat rather than a daily snack to limit consistent exposure to ultra-processed ingredients.
For a more nutritionally dense snack, swap for a handful of plain peanuts or a piece of whole-grain toast with natural peanut butter.
Things to keep in mind
This product contains several common allergens, including peanuts, milk, and soy, as indicated by the ingredient list. Individuals with allergies to these ingredients should avoid consumption. The presence of palm and palm kernel oil contributes to the high saturated fat content, which may be a concern for those monitoring their cardiovascular health. The high amount of added sugar may also be a consideration for individuals managing blood sugar levels, such as those with diabetes. As an ultra-processed food, it contains ingredients like natural flavor and various forms of sugar, which may not be suitable for all dietary preferences or health goals. Always check the label for the most current allergen information.
Is Nature Valley Peanut Butter Crunchy a healthy snack?
Nature Valley Peanut Butter Crunchy receives a FoodScore of 0/100, indicating it is not considered a healthy snack option. This is primarily due to its high levels of added sugar (36.34g/100g) and saturated fat (13.77g/100g), along with being an ultra-processed food (NOVA 4). While it offers some fiber and iron, these benefits are outweighed by its less favorable nutritional aspects.
How does Nature Valley Peanut Butter Crunchy compare to a whole-food snack like plain peanuts?
Compared to plain peanuts, Nature Valley Peanut Butter Crunchy has significantly higher added sugar and is an ultra-processed food. Plain peanuts offer protein, healthy fats, and fiber without added sugars or the processing associated with this bar. For a more nutrient-dense and less processed option, plain peanuts would be a better choice.
What is 'palm and palm kernel oil' in the ingredient list?
Palm and palm kernel oil are vegetable oils commonly used in processed foods. They are notable for their high saturated fat content, which contributes to the overall saturated fat in this product. These oils are often used for texture and shelf stability in snack bars.
What is a recommended portion size for this bar?
The serving size is one bar. However, given the high added sugar and saturated fat content, consuming half a bar could be a strategy to reduce intake, especially if you are not engaging in intense physical activity. It's important to consider your overall daily intake of these nutrients.
Can this bar be part of a balanced diet?
While technically it can be included, due to its ultra-processed nature and high content of added sugar and saturated fat, it should be consumed sparingly. A balanced diet emphasizes whole, unprocessed foods. If included, it should be an occasional item, with other snacks providing more nutrient density.