Nature Valley Protein Peanut Butter Dark Chocolate
Nature Valley Protein Peanut Butter Dark Chocolate scores 11/100 (Avoid) primarily due to its **ultra-processed nature** and the presence of **trans fats** and **added sugars**.
Nature Valley Protein Peanut Butter Dark Chocolate receives a FoodScore of 11/100, indicating it is an 'Avoid' choice.
This bar provides a notable 24.83g of protein and 12.6g of fiber per 100g, contributing positively to satiety.
A significant concern is the 14.9g of added sugar and 8.32g of saturated fat per 100g.
As a NOVA class 4 ultra-processed snack, it differs significantly from whole-food alternatives.
Consider this bar as an occasional, convenient option rather than a regular dietary staple.
Scores -40 points above the snack category average (51/100 across 54 foods).
Fiber
12.6g
45% of Daily Value
Protein
24.83g
50% of Daily Value
Added sugar
14.9g
30% of Daily Value
Sodium
398.33mg
17% of Daily Value
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What it brings to the table
Fiber (12.6g)+12
Protein (24.8g)+10
Micronutrients (Iron)+2
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What holds it back
Added sugar (14.9g)-19
Saturated fat (8.3g)-10
Sodium (398.3mg)-1
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 11
Nature Valley Protein Peanut Butter Dark Chocolate scores 11 out of 100, placing it in the 'Avoid' category. This low score is largely influenced by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty. The presence of trans fat, even in a small amount (0.08g per 100g), also leads to a substantial deduction. The bar contains 14.9g of added sugar per 100g, contributing negatively to its overall score. Additionally, the 8.32g of saturated fat per 100g further impacts the score. While the product does offer some nutritional benefits, such as 24.83g of protein and 12.6g of fiber per 100g, which provide positive score bonuses, these are not sufficient to offset the penalties from its processing, fat profile, and sugar content. Compared to a whole-food snack alternative, this bar contains a higher concentration of processed ingredients and less naturally occurring micronutrients.
Health benefits
What the nutrients in nature valley protein peanut butter dark chocolate actually do for you, grounded in established dietary science.
Supports Satiety with Protein and Fiber
This Nature Valley bar provides a notable 24.83g of protein and 12.6g of fiber per 100g. Both protein and fiber are known to contribute to feelings of fullness and can help manage appetite. The combination of these macronutrients may help in reducing the likelihood of overeating later in the day, making it a potentially useful option for those looking for a satiating snack in specific situations.
Convenient Source of Energy
With 493.33 calories per 100g, this bar offers a dense source of energy, which can be beneficial for individuals with high energy demands or those needing a quick caloric boost. Its compact and portable format makes it a convenient option for on-the-go consumption, providing readily available fuel for activities when whole food options are not accessible. The blend of carbohydrates and fats contributes to its energy-providing capacity.
Contains Iron for Oxygen Transport
This bar contributes 3.37mg of iron per 100g, which is 19% of the Daily Value. Iron is an essential mineral vital for the formation of hemoglobin, which transports oxygen in the blood throughout the body. Adequate iron intake is important for maintaining energy levels and preventing fatigue. While not a primary source, this bar can contribute to daily iron needs as part of a varied diet, especially for those who may have difficulty meeting iron requirements.
Nature Valley Protein Peanut Butter Dark Chocolate scores 11/100 (Avoid) primarily due to its ultra-processed nature and the presence of trans fats and added sugars.
How to eat it
Nature Valley Protein Peanut Butter Dark Chocolate bars are typically consumed as a convenient snack between meals or as a quick energy source. They are often eaten on the go, making them a popular choice for busy individuals. While marketed as a protein bar, it's important to consider the portion size and overall nutritional context.
Consider consuming only half a bar (30g) to reduce intake of added sugar and saturated fat while still getting some protein and fiber.
Pair this bar with a piece of fruit or a handful of unsalted nuts to add more whole food nutrients and further enhance satiety.
Use this bar as an occasional, emergency snack when other more nutrient-dense options are unavailable, rather than a daily staple.
If seeking a high-protein snack, consider alternatives like plain Greek yogurt or a hard-boiled egg for a more nutrient-dense profile.
Things to keep in mind
This product contains declared allergens: peanut, soy, and milk ingredients, which are important considerations for individuals with sensitivities or allergies. The ingredient list includes corn syrup and fructose, which are forms of added sugar. The presence of palm and palm kernel oil contributes to the saturated fat content. While not present in high amounts, the detection of trans fat is a nutritional concern. Individuals managing blood sugar levels should be mindful of the added sugar content. Due to its ultra-processed nature and various added ingredients, it may not be suitable for those following a diet focused on whole, minimally processed foods.
Is Nature Valley Protein Peanut Butter Dark Chocolate healthy?
Nature Valley Protein Peanut Butter Dark Chocolate has a FoodScore of 11/100, indicating it is an 'Avoid' choice. While it provides protein and fiber, it is also an ultra-processed food with notable amounts of added sugar and saturated fat, and contains trans fat. It is best considered an occasional snack rather than a regular part of a healthy diet.
How does Nature Valley Protein Peanut Butter Dark Chocolate compare to a whole-food snack?
Compared to a whole-food snack like an apple with peanut butter, Nature Valley Protein Peanut Butter Dark Chocolate is more processed (NOVA class 4). It contains more added sugars, saturated fats, and various processed ingredients. A whole-food snack typically offers a broader range of naturally occurring micronutrients and less concentrated added sugars.
What is 'chicory root extract' in this bar?
Chicory root extract is a source of inulin, a type of soluble fiber. In this bar, it contributes to the overall fiber content (12.6g per 100g), which can support digestive health and satiety. It is a common ingredient used to boost the fiber profile in processed foods.
How much of this bar should I eat?
The serving size is 1 bar (60g). However, given its nutritional profile, consuming a full bar contributes 14.9g of added sugar and 8.32g of saturated fat per 100g. For moderation, consider eating half a bar or reserving it for situations where a quick, convenient energy source is needed, rather than as a daily snack.
Does this bar contain artificial sweeteners?
Based on the ingredient list provided, Nature Valley Protein Peanut Butter Dark Chocolate does not contain artificial sweeteners. Its sweetness primarily comes from sugar, corn syrup, and fructose. The ingredient list specifies 'natural flavor' rather than artificial flavors.