Nature ValleyEnergy & Protein Bars#7 of 18 in categoryRating 3.3/5

Nature Valley Oats & Dark Chocolate Granola Bar

Red flags

  • Red flag: High added sugar (25.9g per 100g)

Green flags

  • Green flag: Source of protein (7.6g)
  • Green flag: High fibre (6.9g)

Ingredients, decoded

11 listed
  • Wholegrain Rolled Oats (56%)
  • Sugar
  • Dark Chocolate Pieces (7%) [Cocoa Mass (51.6%), Sugar, Emulsifier (Sunflower Lecithin, Soy Lecithin, Rapeseed Lecithin), Natural Flavouring Substance (Vanilla)]
  • Edible Vegetable Oils (High Oleic Sunflower Oil, Rapeseed Oil)
  • Cocoa Powder (1%)
  • Honey
  • Salt
  • Molasses
  • Emulsifier (Sunflower Lecithin, Rapeseed Lecithin)
  • Raising Agent (Sodium Bicarbonate)
  • Natural Flavouring Substance (Chocolate)
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

CA4

Nutrition per 100 g
CNutritionAIngredients4Risk
VerdictFAIR
Energy461.9 kcal
Protein7.6 g
Carbohydrates60.5 g
Total sugars26.7 g
Added sugars25.9 g
Dietary fibre6.9 g
Total fat19.5 g
Saturated fat3.1 g
Trans fat0 g
Cholesterol0 mg
Sodium269 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Oat granola bar with 26 g of added sugar

Nature Valley Oats & Dark Chocolate Granola Bar is wholegrain rolled oats (56%), sugar, dark chocolate pieces (7%), high-oleic sunflower and rapeseed oils, cocoa powder (1%), honey, salt, molasses, lecithin and a raising agent. The bar is 42 g.

CleanPlate scores it CA4. The C for nutrition is middling: 6.9 g fibre per 100 g; its 7.62 g of protein earns no credit because it is under 2.75 g per 100 kcal. The A for ingredients reflects a mix of whole and refined ingredients (led by wholegrain rolled oats, sugar and cocoa mass). The 4 for risk comes mainly from free sugar (25.9 g per 100 g) and sodium (269 mg per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • Retail listing

    “Crunchy granola bar made with whole grain oats”

    Holds

    Wholegrain rolled oats are 56% of the bar, the first ingredient.

How CA4 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
C

Adequate nutrient density

Protein
7.6 g
Fibre
6.9 g
Vitamins and minerals
None declared
Energy
462 kcal

Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Wholegrain Rolled Oats
Main fat
Edible Vegetable Oils
Sweeteners
3 types
Additives
1
Flagged
None

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
4

High risk

Added sugar
25.9 g
Sodium
269 mg
Saturated fat
3.1 g
Trans fat
0 g

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

A closer look

Does the label add up?

Wholegrain rolled oats 56%, sugar, dark chocolate pieces 7% (cocoa mass, sugar, lecithins, vanilla flavour), high-oleic sunflower and rapeseed oils, cocoa powder 1%, honey, salt, molasses, lecithin, sodium bicarbonate and natural chocolate flavour.

Per 100 g: 462 kcal, 19.5 g fat of which 3.1 g saturated, 26.7 g sugar of which 25.9 g added, 6.9 g fibre, 7.62 g protein, 269 mg sodium. The panel is per 42 g bar and was converted to per 100 g (x 100/42). The listing prints "Cocoa Mass (51.6%)" inside the 7% chocolate pieces, so about 3.6% of the bar. Honey and molasses count as free sugar.

Ingredients to watch

  • Added sugarConcern

    25.9 g per 100 g from sugar, honey, molasses and the chocolate.

  • SodiumWorth watching

    269 mg per 100 g, about 113 mg a bar.

  • Whole grain oatsFine

    56% of the bar, with 6.9 g of fibre per 100 g.

  • Few additivesFine

    Only lecithin and a raising agent.

Common misconceptions

Myth: "Granola bars are health food"

A bar carries 10.9 g of added sugar, about the same as a spoon and a half of sugar.

Myth: "Oats on the front mean low sugar"

Sugar is the second ingredient, and honey and molasses add to it.

How often, and how

  • Healthy adultsA few times a week
  • ChildrenOccasionally
  • Diabetes or prediabetesOccasionally, watch the sugar

Smarter ways to eat it

Pair with fruit or nuts

Eat it with a banana or a handful of nuts to make a fuller snack.

Make your own

Mix oats, nuts and a little honey at home to control the sugar.

Common questions

Is Nature Valley Oats & Dark Chocolate Granola Bar healthy?

Nature Valley Oats & Dark Chocolate Granola Bar scores CA4 (Fair) on CleanPlate, which makes it an occasional-use product, where the concerns start to outweigh the positives. The main concerns are: High added sugar (25.9g per 100g). On the plus side: Source of protein (7.6g); High fibre (6.9g).

What does the CA4 score mean?

The first letter (C) grades nutritional value: adequate nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (4) grades risk nutrients (sugar, sodium, saturated fat): high risk.

Last reviewed October 10, 2026. Scored with the CleanPlate method from the published label.

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