Nutrition Diet: How many calories are in a Nature Valley sweet and salty bar?

October 28, 2025 •

3 min read

With the snack bar market booming, it's important to know what's in your food, as some processed options can contain surprising amounts of sugar. To make an informed choice, a common question arises: How many calories are in a Nature Valley sweet and salty bar? The answer varies slightly depending on the specific flavor, with most falling between 160 and 170 calories per bar.

Quick Summary

The calorie content of Nature Valley sweet and salty bars ranges from 160 to 170 per bar, based on the specific flavor, with peanut and almond variations being common examples. These bars offer a convenient, on-the-go snack, but consumers should review the complete nutrition facts.

Key Points

Calorie Count Varies by Flavor: Nature Valley's Sweet & Salty bars range from 160 to 170 calories, with peanut flavors typically having more than almond or cashew versions.
Check the Label for Added Sugars: Despite being marketed as a granola bar, the sweet and salty variety contains added sugars like corn syrup and fructose, and some critics classify it as an ultra-processed food.
Not a Source of High Fiber or Protein: While the bars contain oats and nuts, they only offer modest amounts of fiber (1-2g) and protein (3-4g) compared to whole food alternatives.
Convenient, but Not Always the Healthiest: They serve as a portable and energy-dense snack, but should be consumed in moderation as part of a balanced diet that prioritizes whole foods.
Read All Ingredient and Allergen Information: Be aware that the bars are not gluten-free and contain common allergens like peanuts, tree nuts, and soy.
Consider Homemade or Less Processed Alternatives: For a more nutritious option, look for snack bars with fewer ingredients and less sugar, or try making your own from scratch.

Calorie Breakdown by Flavor

One of the most common questions for health-conscious snackers is about the calorie content of popular on-the-go options. When it comes to Nature Valley's Sweet & Salty bars, the number of calories can differ based on the flavor and country of purchase. In the United States and Canada, the calorie count per bar is consistent across many variations, while UK versions may differ due to different ingredients or serving sizes.

Sweet & Salty Peanut: The Nature Valley Sweet & Salty Peanut Granola Bar, commonly found in the US and Canada, contains approximately 170 calories per 35-gram bar. For those in the UK, a 30-gram peanut bar contains around 143 kcal.
Sweet & Salty Almond: An Almond Sweet & Salty Granola Bar from Nature Valley typically provides 160 calories per bar.
Sweet & Salty Cashew: Similar to the almond flavor, the Cashew Sweet & Salty Nut Chewy Granola Bar also contains about 160 calories per 1.2 oz bar.

Beyond the Calorie Count: Evaluating Nutritional Content

While calories are a major consideration, a comprehensive understanding of a snack bar's nutritional value requires looking at the bigger picture. Here is a more detailed breakdown of what the Nature Valley Sweet & Salty bar contains:

Fats: The bar contains fats from nuts and oils. A typical bar may have 8-9 grams of total fat, with about 2-3 grams coming from saturated fat. The Environmental Working Group (EWG) has noted that some versions contain palm and canola oil, which can contribute to small amounts of unhealthy artificial trans fats.
Sugar: Despite the marketing, these bars can be high in added sugars from corn syrup, fructose, and other sweeteners. A Peanut Sweet & Salty bar may have 7-11 grams of total sugars, depending on the market.
Protein and Fiber: Most flavors offer about 3-4 grams of protein and 1-2 grams of dietary fiber, primarily from the whole grain oats and nuts. These components contribute to feelings of fullness and digestive health.

Comparison with Other Snack Options

To determine if a Nature Valley Sweet & Salty bar fits your dietary needs, it helps to compare it with other common snacks.


Snack Item	Calories (approx.)	Protein (g)	Sugar (g)	Fiber (g)
Nature Valley Sweet & Salty Peanut	170	4	7-11	1-2
Nature Valley Oats & Honey (2 bars)	190	3-4	11.3	2.7
Small Apple with Handful of Almonds	~180	~7	~19	~4.5
Homemade Granola Bar (recipe dependent)	~150-200	~5	~5-15	~3-5

Are Sweet & Salty Bars a Healthy Choice?

These bars serve a purpose as a convenient, portable snack but come with some nutritional caveats.

Pros:

Convenience: Easy to grab and eat on the go, perfect for busy schedules.
Energy Boost: The blend of carbs, fats, and protein provides a quick and sustained energy release.
Taste: The sweet and salty flavor profile is satisfying and can curb cravings.

Cons:

Processing: The EWG has flagged the product as an ultra-processed food with high processing concerns.
Added Sugar: Some varieties have significant amounts of added sugar.
Potential Allergens: They contain common allergens like peanuts, tree nuts, milk, and soy.
Not Gluten-Free: Despite having oats, the sweet and salty bars are not certified gluten-free due to potential cross-contamination.

Tips for a Balanced Snack

For those who enjoy Nature Valley bars but want to prioritize whole foods, here are some tips:

Read the Label: Always check the ingredient list for added sugars and unfamiliar additives. The FDA provides an excellent guide on how to interpret nutrition facts.
Make Your Own: Homemade granola bars allow for complete control over ingredients, enabling you to use whole grains, healthy fats, and natural sweeteners like dates or honey.
Portion Control: Stick to a single bar, especially if you are monitoring your calorie intake. Some products come in packs of two, so be mindful of the serving size.
Pair with Whole Foods: Combine a bar with a piece of fruit or a glass of water to increase satiety and fiber intake.

Conclusion

So, how many calories are in a Nature Valley sweet and salty bar? Around 160-170, depending on the flavor. While a convenient and tasty option, these bars are not always the healthiest choice due to added sugars and processing. To make a truly balanced snack, it's best to consider the overall nutritional profile and explore whole-food alternatives. If consuming a Nature Valley bar, do so in moderation and supplement with other nutrient-dense foods to meet your daily needs.

For more detailed information on understanding nutrition labels, refer to the FDA's guide on reading Nutrition Facts Labels.

Frequently Asked Questions

A standard Nature Valley Sweet & Salty Peanut Granola Bar, like those found in the US and Canada, contains 170 calories.

A Nature Valley Sweet & Salty Almond Granola Bar contains approximately 160 calories per bar.

The UK version of the Sweet & Salty Peanut bar is smaller (30g) and contains 143 kcal per bar, while the US/Canadian version (35g) has 170 calories.

They are a source of quick energy and nuts, but some nutritionists consider them highly processed due to added sugars and oils. They are not considered a substitute for less processed, whole-food snacks.

No, Nature Valley Sweet & Salty bars are not certified gluten-free and contain wheat flour in some versions, making them unsuitable for those with celiac disease or gluten sensitivity.

These bars can be part of a weight-conscious diet when eaten in moderation. However, due to the added sugar and processing, options higher in protein and fiber with less sugar are generally better for satiety and weight management.

Typical ingredients include roasted nuts (like peanuts or almonds), whole grain rolled oats, various syrups (corn syrup, glucose syrup), sugar, and vegetable fats. The specific list varies by flavor.