Nature Valley
Salted Caramel Nut
TL:DR
In 2 Sentences
A nut‑first, caramel‑chewy bar that tastes like a treat but still delivers 10g of protein at 200 calories, with classic sweetness (no high‑intensity sweeteners) and a widely loved texture.
When to choose Nature Valley Salted Caramel Nut
Best for an afternoon pick‑me‑up or pre‑commute snack when you want something gluten‑free, satisfying, and budget‑friendly—more “protein‑boosted snack” than “post‑lift meal replacement. ”
What's in the Nature Valley bar?
Salted Caramel Nut tells you exactly what you’re getting: crunchy roasted peanuts and almonds, a chewy caramel-style matrix, and a sprinkle of salt to make it pop. The protein comes from a soy‑forward blend supported by whey and nonfat milk, landing at a snack‑size 10g.
Carbs skew more refined—table sugar, corn syrup, and added fructose—tempered by chicory root fiber, while fat runs higher thanks to the nuts plus palm/palm kernel and canola oils. Translation: a nut‑driven, caramel‑chewy bar with steady, satisfying calories rather than an ultra‑lean protein shot.
- Protein
- 10 g
- Fat
- 12 g
- Carbohydrates
- 15 g
- Sugar
- 6 g
- Calories
- 200
Protein
1015LOWMost of the 10g of protein is driven by soy protein isolate, with whey protein concentrate and nonfat milk rounding out the amino acid profile; peanuts, almonds, and peanut flour add a little more. Whey is a very high‑quality complete protein, and soy is a complete plant protein—together they cover all the essentials. At 10g, the total is modest for a “protein bar,” better suited to a snack boost than a full post‑workout replacement.
Fat
129HIGHFat is on the higher side and comes from two places: naturally from roasted peanuts and almonds (mostly heart‑friendly unsaturated fats), and from added oils. The bar uses palm and palm kernel oils—semi‑solid tropical fats higher in saturated fat—to hold the caramel layer together, with some canola for unsaturated balance. Expect a richer, more filling bite; just note the bump in saturated fat from the palm oils.
Carbs
1520LOWThe 15g of carbs are built around classic sweeteners—table sugar, corn syrup (a glucose‑rich syrup), and fructose—plus refined starches (rice and corn) that provide structure. Chicory root extract adds soluble fiber and mild sweetness, which helps keep blood sugar steadier than sugar alone, though the syrups still deliver quick energy. If you’re sensitive to fermentable fibers, chicory can be gassy at higher intakes.
Sugar
64MIDSix grams of sugar per bar is moderate, but the sweetness leans on refined sources: sugar, corn syrup, and added fructose, with a little natural milk sugar in the mix. To keep the sugars number in check, the recipe also uses chicory root fiber and vegetable glycerin—a plant‑derived syrup that adds moisture and gentle sweetness without adding as much to the “sugars” line as sucrose would. There are no high‑intensity sweeteners here; it’s conventional sweetness in smaller amounts.
Calories
200210MIDAt 200 calories, this bar gets most of its energy from fat (nuts and added oils), then carbs, with 10g protein rounding things out. That fat‑forward profile explains the satisfying chew and staying power between meals. If you’re aiming for a very high protein‑to‑calorie ratio, this leans more snack‑with‑nuts than shake‑in‑a‑wrapper.
Vitamins & Minerals
No standout micronutrients show up—nothing tops 10% Daily Value. You get small amounts of calcium (from the dairy ingredients) and iron (likely from soy and nuts), plus a touch of potassium. Consider this a macro‑focused snack rather than a vitamin‑fortified bar.
Additives
This is a mainstream chewy bar, so a few refined helpers do the heavy lifting: chicory root extract (a soluble, prebiotic fiber) for body and mild sweetness, vegetable glycerin to keep it soft, and soy lecithin to keep oils and caramel smooth. Rice and corn starches help bind the pieces, and “natural flavor” rounds out the salted‑caramel profile. All are common food‑grade ingredients, but they make the recipe more processed than a short‑ingredient nut bar.
Ingredient List
Groundnut plant seeds
Defatted soybean flakes
Almond tree seeds
Chicory roots
Sugarcane and sugar beet
Oil palm fruit
Rapeseed
Field corn starch
Fruits, honey, sugarcane, corn
Vegetable oils (palm, soy)
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 lead the cheers.
Reviewers consistently call out that these bars aren’t chalky, with one Redditor saying they’re the “least chalky” they’ve tried, and Amazon buyers noting they actually keep them full until the next break.
A registered dietitian–curated roundup at Byrdie even named the line a Best Value pick: good flavor, sensible macros, approachable price. Fans also like the straightforward, mainstream sweetness—no stevia or sucralose curveballs—and the nut crunch that makes it feel like a real snack, not a lab experiment.
For people who need gluten‑free options, multiple celiac‑community posts single out Nature Valley’s protein line as the “safe” one from the brand’s offerings, which adds peace of mind. In short: reliable flavor, friendly texture, and solid satiety for the cost.
Main Criticism
The protein is modest. At 10g, it can’t compete with 18–20g “gym” bars, and some folks on Reddit call it out for leaning higher in fat (12g) than protein.
Others take issue with the formula’s processing: soy protein isolate, palm/palm kernel oils, and classic sweeteners like sugar, corn syrup, and added fructose—one reviewer went so far as to call it “more candy bar than protein bar.
” A few people report digestive upset; chicory root extract (a soluble, prebiotic fiber) is a likely culprit for sensitive stomachs, especially if you eat several bars or pair them with other high‑FODMAP foods.
And if you avoid allergens, note the trifecta: peanuts/tree nuts, soy, and dairy are all present.
The Middle Ground
So where’s the truth between “best value” and “candy bar in disguise”? It’s mostly in expectations.
If you’re chasing a high protein‑to‑calorie ratio, the Reddit user who called these “fat bars” has a point: nuts plus palm oils tilt the calories toward fat, and 10g protein won’t anchor a post‑lift recovery the way a 20g bar would.
But the candy‑bar claim overshoots—6g sugar is moderate, especially compared to actual candy, and the bar leans on chicory root fiber and glycerin to keep sweetness in check without the metallic aftertaste of high‑intensity sweeteners.
The tradeoff is that chicory fiber can bother some guts; that IBS post lumping CLIF and Nature Valley together likely points to fermentable fibers more than anything sinister. Ingredient quality?
It’s a mainstream formula: real nuts up top, then familiar processed helpers to bind and sweeten. If you want ultra‑clean, a short‑ingredient nut bar exists—but it won’t taste caramel‑chewy or hit this price point.
If you want max protein, plenty of alternatives do that—with their own compromises in taste and sweeteners.
What's the bottom line?
Nature Valley Protein Salted Caramel Nut is a dependable, tasty snack that adds a meaningful—but not massive—protein lift. It’s 200 calories with 10g protein, real nut crunch, and classic caramel sweetness, and it skips the chalky vibe that sinks a lot of bars. On the flip side, it’s more processed than a simple nut‑and‑date bar and uses palm oils and refined sugars alongside chicory fiber.
If you need 20g protein or are sensitive to prebiotic fibers, look elsewhere. If you want an easy, gluten‑free, budget‑friendly bar that actually tastes good and takes the edge off hunger, this one earns its spot.
Listicle quick take: A tasty, value‑priced, gluten‑free nut bar with 10g protein and 200 calories. Great for an afternoon tide‑me‑over; not ideal if you’re avoiding palm oils, soy/dairy allergens, or need a heavy post‑workout protein hit.