Nature Valley protein granola is a line of granola products offered by Nature Valley, a popular brand known for its granola bars and other snack products.
The granola is specifically formulated to provide a higher protein content than regular granola.
It is made from whole grain oats, sugar and soy protein isolate at the center and comes in three flavors.
However, is Nature Valley protein granola healthy?
Short answer: Nature Valley protein granola is healthy as it is made with good ingredients, is high in protein, a good source of fiber, low in sodium, and free of artificial additives. However, it is high in sugar and must be consumed in moderation.
Read on to find out more about Nature Valley protein granola, including it’s ingredients, sugar, protein, fiber, sodium content and more.
Read also: Is Love Crunch Granola Healthy? Here’s The Answer
What are the ingredients in Nature Valley protein granola?
Nature Valley protein granola comes in different flavors.
Therefore, the exact ingredients can vary depending on the flavor.
In general, Nature Valley protein granola is made up of Whole grain oats at the center.
Here’s the table showing the ingredients of all Nature Valley protein granola flavors.
| Flavor | Ingredients |
|---|---|
| Cranberry Almond | Whole Grain Oats, Sugar, Soy Protein Isolate, Canola and/or Sunflower Oil, Almond Pieces, Dried Cranberries, Tapioca Syrup, Molasses, Rice Starch, Soy Lecithin, Salt, Baking Soda, Natural Flavor. Vitamin E (mixed tocopherols) Added to Preserve Freshness. |
| Oats & Dark chocolate | Whole Grain Oats, Sugar, Soy Protein Isolate, Semisweet Chocolate Chunks (sugar, chocolate liquor, cocoa butter, natural flavor, soy lecithin), Canola and/or Sunflower Oil, Tapioca Syrup, Molasses, Rice Starch, Cocoa Processed with Alkali, Soy Lecithin, Salt, Baking Soda, Natural Flavor. Vitamin E (mixed tocopherols) Added to Preserve Freshness. |
| Oats & Honey | Whole Grain Oats, Sugar, Soy Protein Isolate, Canola and/or Sunflower Oil, Honey, Molasses, Rice Starch, Soy Lecithin, Baking Soda, Salt, Natural Flavor. Vitamin E (mixed tocopherols) Added to Preserve Freshness. |
The ingredients in Nature Valley protein granola are simple and easy to read.
There is no use of major red flags such as high fructose corn syrup, artificial colors, flavors or preservatives, which is good.
So, ingredients-wise, Nature Valley protein granola is good for you.
How much sugar is in Nature Valley protein granola?
Sugar is the second main ingredient in Nature Valley protein granola.
And therefore, contains 16 to 19g of sugar per serving, depending on the flavor.
That’s about 44 to 52% of the daily sugar limit for men and 64 to 76% for women.
That’s really a significant amount of sugar!
The sugar comes from multiple sources, primarily sugar itself and additional sources like tapioca syrup and molasses.
If you control your sugar intake, Nature Valley protein granola may not be the best option.
In that case, you can go with the crunchy or reduced sugar variant of the Nature Valley granola. However, you will then have to compromise with protein content.
Is Nature Valley protein granola high in protein?
Nature Valley protein granola is high in protein, providing 13g per serving.
That’s about 70 to 80% more protein than regular Nature Valley granola.
All the protein is plant-based, coming from multiple sources such as whole grain oats and soy protein isolate.
However, that’s not all!
When paired with 250ml of cow milk, the total protein content increases up to 19-21g.
That’s really a good amount of protein, especially if you are looking to build muscles.
Moreover, Nature Valley protein granola is also a good source of complex carbohydrates (due to whole grain oats).
The mix of high protein and complex carbs makes it a good pre-workout meal.
How much fiber is in Nature Valley protein granola?
Nature Valley protein granola is a good source of fiber, containing 4g per serving. Thanks to whole grain oats.
That’s about 16% of the daily fiber recommended for adults.
Why am I considering this good?
As per Harvard, every whole-grain food should have at least 1g of fiber for every 10g of carbohydrate. And Nature Valley protein granola meets this recommendation.
Fiber is an essential part of a diet as it helps ease digestion, promote satiety and regulate blood sugar levels.
How much sodium is in Nature Valley protein granola?
Nature Valley protein granola is low in sodium, containing 160 to 170mg per serving.
That’s about 11% of the daily ideal sodium limit(1500mg) set by the American Heart Association.
As a rule of thumb, cereals with no more than 200mg of sodium per serving are considered good.
Sodium is expected in cereal and is an important part of the diet. However, too much of it can result in heart-related issues.
But with Nature Valley protein granola, you don’t need to worry about excess sodium intake.
This is good for those controlling their sodium intake.
Is Nature Valley protein granola good source of Iron?
Nature Valley protein granola is a good source of iron containing 3.2 to 3.6mg per serving.
That’s about 40% of the daily iron limit for men and 20% for women.
Iron is an essential part of the diet that plays several vital functions such as energy production, supporting healthy immune system, regulating body temperature and more.
Are Nature Valley protein granola processed?
Nature Valley protein granola do contain processed ingredient such as sugar, tapioca syrup, rice starch and soy lecithin.
However, it is still a good breakfast option.
It’s not heavily processed like other foods such as ice cream, ham, sausages, cakes and sodas.
Is Nature Valley protein granola good for weight loss?
If you try to fit Nature Valley protein granola into a weight-loss diet, you might be discouraged.
That’s because they are high in sugar and calories.
A serving provides around 270 to 290 calories. And that’s without milk!
However, if you are active enough, you may enjoy it on a weight loss diet.
Note that weight loss depends not only on one food but overall diet and lifestyle.
Is Nature Valley protein granola gluten-free?
Yes, Nature Valley protein granola is gluten-free and contains no gluten-based ingredients.
However, it might not be suitable for those with soy allergy.
Is Nature Valley protein granola vegan?
Although Nature Valley protein granola does not contain direct animal-derived ingredients, it might not be suitable for vegans.
The Oats & Honey flavor contains honey, which is made by bees, so it is not vegan. The Oats & Dark Chocolate flavor may also contain milk ingredients, again making it unsuitable for vegans.
Even flavors that sound vegan, like Cranberry Almond, contain regular sugar.
Sugar is processed through charred cattle bones, which does not align with a strict vegan diet.
Final words
After looking at the ingredients and nutritional value, it can be considered that Nature Valley protein granola is a healthy breakfast option.
Here’s why:
- It is made with good ingredients.
- It is high in protein.
- It is a good source of fiber.
- It is a good source of iron.
- It has no artificial flavors, colors or preservatives.
- It is gluten-free.
However, Nature Valley protein granola is high in sugar and therefore should be consumed in moderation.
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