Nature Valley
Blueberry Nut
TL:DR
In 2 Sentences
It’s a trail‑mix‑meets‑protein bar—chewy, crunchy, and berry‑speckled—with no artificial sweeteners and a plant‑plus‑dairy protein blend.
When to choose Nature Valley Blueberry Nut
Reach for it when you want a tasty, gluten‑free, value‑friendly snack that delivers moderate protein without the ‘protein bar’ aftertaste—commutes, coffee breaks, and between‑meal hunger.
What's in the Nature Valley bar?
Nature Valley’s Blueberry Nut Protein Bar reads like a tidy trail mix pressed into a square: roasted peanuts and nut butters set the base, real blueberries (plus cranberries) add the berry punch, and sweetness comes from familiar sugars rather than artificial sweeteners.
The protein is a plant–dairy blend led by soy protein isolate with supporting whey protein concentrate and nonfat milk—more snackable than heavy-duty at 10 grams.
Macros tilt a bit fat‑forward for the category and sugars land on the higher side, while total carbs stay moderate thanks to a dose of chicory‑root fiber; in short, quick, tasty energy with decent staying power, finished with a few refined binders to keep it chewy and shelf‑stable.
- Protein
- 10 g
- Fat
- 11 g
- Carbohydrates
- 15 g
- Sugar
- 8 g
- Calories
- 190
Protein
1015LOWProtein here is driven by soy protein isolate—a highly refined but complete plant protein—backed by smaller hits of whey protein concentrate and nonfat milk. That plant–dairy combo covers all essential amino acids, though at 10 grams it’s more of a satisfying snack than a post‑workout powerhouse. Nuts contribute a little additional protein, but their bigger role is healthy fats and crunch.
Fat
119MIDMost fat comes from peanuts and almond butter, bringing mainly monounsaturated, heart‑friendly fats. The bar also uses palm and palm‑kernel oils (more saturated) plus canola (unsaturated) to hold the texture and resist rancidity. Net result: a relatively fat‑forward bar for its size, mixing whole‑food nut oils with more processed, saturated plant fats.
Carbs
1520LOWCarbs lean processed: table sugar, corn syrup, and fructose supply quick energy, while rice and corn starches help bind; blueberries and cranberries provide a smaller, whole‑food contribution. Chicory root extract adds soluble fiber that can smooth out the rise a bit, but overall this skews toward a faster lift rather than slow‑burn carbs. Expect a quicker pop of energy, tempered by the bar’s fiber and fat.
Sugar
84HIGHThe 8 grams of sugar come primarily from added sweeteners—sugar, corn syrup, and fructose—with a little honey in the almond butter and natural sugars from the berries. It’s on the higher side for protein bars, but there are no artificial sweeteners here—just conventional sugars. If you’re sensitive to sugar swings, pairing it with water or another fiber‑rich food can help steady the curve.
Calories
190210MIDAt 190 calories, most energy comes from fat (nuts and added oils), followed by carbohydrates, with protein a smaller share. That balance helps it feel more filling than a straight granola bar, though it’s not an ultra‑lean protein hit. Good for between meals when you want something that sticks around.
Vitamins & Minerals
No standout vitamins or minerals top 10% Daily Value. You get a small bump of iron (about 6%) likely from soy and nuts, plus a little calcium and potassium from the dairy and nuts. This bar is really about macros and flavor rather than micronutrient fortification.
Additives
A few helpers shape the chew and sweetness: soy lecithin (an emulsifier), vegetable glycerin (keeps it soft and moist), chicory root extract (soluble prebiotic fiber for body), and rice/corn starches (binding). These are common, highly refined ingredients that add function more than nutrition. If you prefer bars built almost entirely from whole foods, this reads as a more engineered recipe.
Ingredient List
Groundnut plant seeds
Defatted soybean flakes
Sugarcane and sugar beet
Chicory roots
Oil palm fruit
Canola seed
Blueberries
Field corn starch
Fruits, honey, sugarcane, corn
Rice grain endosperm
What are people saying?
Sources
Range
“My family loves these bars. They are the least chalky and weird texture tasting bar we've had. So glad I grabbed a few more boxes when they were on sale.”
“I was looking for protein bars that had the fewest calories and lowest sugar per bar for the same purpose. I spent around 20 minutes in Target a couple of months ago comparing virtually everything and landed on the Nature Valley Protein Salted Caramel Nut bars. I thought for sure one of the more expensive brands was going to "win", but pleasantly surprised. I like the taste too. They have 10g protein and 200 calories.”
“Nature valley has a protein bar that’s chocolate and nuts. It’s not as much protein but I love crunchy things and that just hits the spot. Same calories as a Quest bar.”
Main Praise
Taste and texture are the headline wins.
Redditors call these “the least chalky” bars they’ve tried, and Amazon reviewers echo that they actually look forward to eating them—one even notes her husband finally found a morning bar he likes and that keeps him going until his break.
Registered dietitians have also highlighted the Nature Valley Protein line as a solid value pick: approachable macros, reliably good flavor, and a price that undercuts many high‑protein competitors. On-the-go practicality shows up again and again—easy to keep in a bag, easy to eat in the car, and more filling than a standard granola bar.
And for those avoiding oats, celiac commenters point out the protein line isn’t oat-based and is gluten‑free, making it a safer bet than other Nature Valley products.
Main Criticism
The flip side: it’s not a heavy hitter. At 10g, the protein is modest, and some label hawks gripe that fat edges out protein per bar, with a few Reddit comments dubbing them “fat bars.
” Ingredient purists push back on the use of multiple sugars and palm oils, and one independent review goes so far as to call the recipe “cheap. ” A handful of reviewers report GI discomfort; chicory root extract—a soluble fiber used here—can ferment in the gut and cause gas for sensitive folks.
Texture isn’t universally loved either: a minority on Amazon found certain flavors dry or a bit artificial‑tasting. Lastly, allergens are unavoidable: peanuts, almonds, soy, and dairy are all in the mix.
The Middle Ground
So, candy bar or clever snack? The answer lives in your goal.
If you’re hunting for 20g of protein with squeaky‑clean ingredients, Nature Valley’s Blueberry Nut wasn’t built for that—RDs at Eat This, Not That! essentially say as much.
But Byrdie’s dietitian nod for the line’s value rings true here: 10g protein with real nuts and fruit, no artificial sweeteners, and a taste profile people genuinely enjoy.
The “fat bar” critique from one Redditor is more about expectations than wrongdoing—nuts (and a bit of palm/palm‑kernel oil) naturally drive up fat, which also makes the bar more satisfying than a sugary cereal bar.
The GI complaints? Plausible.
Chicory root fiber is helpful for some and havoc for others; if you’re FODMAP‑sensitive, test with caution. And the ProteinBar.
com verdict that it’s “packed with cheap ingredients” feels too sweeping—yes, it leans on processed binders and conventional sugars, but it also leads with peanuts and blueberry, and uses a protein blend that covers all essential amino acids.
The truth sits between: not a gym‑bro macro beast, not a Snickers in disguise—rather, a palatable, middle‑of‑the‑road protein snack.
What's the bottom line?
Nature Valley’s Blueberry Nut Protein Bar succeeds where many bars stumble: you’ll actually want to eat it. It’s flavorful, crunchy‑chewy, and easy to find, with 10g of complete protein and no artificial sweeteners. The trade‑offs are clear—more processed sweeteners and oils than a “whole‑food only” bar, and less protein than high‑end competitors.
If you’re soy‑ or FODMAP‑sensitive, or strictly avoiding palm oil, pass. If you want a tasty, gluten‑free, value‑friendly snack that tames the afternoon slump without tasting like homework, this one earns a spot in the bag.
Listicle-ready blurb: Nature Valley Blueberry Nut is the trail‑mix‑tasting bar you’ll actually finish—10g protein, real nuts and berry bits, and no artificial sweeteners. Best for snack‑time satisfaction on a budget; less ideal if you need 20g protein or avoid soy/dairy.