Cereal bars
Nature Valley Pumpkin Spice Granola Bar
Score
- Ultra-processed
- High in sugar
- High in saturated fat
- Contains added sugars
- Contains seed oils
- Contains whole grains
Why it scores 11
Nature Valley Pumpkin Spice Granola Bar scores 11 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Brown sugar: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better granola and snack bars
-
Pumpkin Pie Bar Larabar · 1.6 oz Not ultra-processed · Less saturated fat Score 77 out of 100 , 66 points higher -
Bar Pumpkin Spice CORE Bar · 8 oz Not ultra-processed · Less sugar Score 79 out of 100 , 68 points higher -
Frooze Balls Peanut Butter & Jelly Frooze Balls · 70 g Not ultra-processed · No added sugars Score 73 out of 100 , 62 points higher -
Blueberry Muffin Larabar · 1.6 oz Not ultra-processed · Less saturated fat Score 77 out of 100 , 66 points higher -
Pure & Simple Apple Pie Fruit & Nut Bars Elevation · 8 oz Not ultra-processed · Less saturated fat Score 79 out of 100 , 68 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Pumpkin Spice Granola Bar
Ingredients
- Sugar minus 20 points
- Brown sugar minus 20 points
- Canola oil minus 2.5 points
- Maltodextrin minus 1.5 points
- Soy lecithin minus 1.5 points
- Natural flavors minus 1.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 3 kinds of ultra-processing markers minus 3 points
Nutrition per 100 g
- Sugars 23.8 g / 100 g minus 11 points
- Saturated fat 9.5 g / 100 g minus 7 points
- Salt 0.8 g / 100 g minus 3 points
- Energy 452 kcal / 100 g minus 2 points
- Fiber 4.8 g / 100 g plus 2 points
100 − 89 = 11
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Can’t score above 79. High in saturated fat and sugars (above the front-of-pack "high" level). [12]
Nutrition per 100 g
| Energy | 452 kcal |
|---|---|
| Fat | 16.7 g |
| Saturated fat | 9.5 g |
| Carbohydrates | 71.4 g |
| Sugars | 23.8 g |
| Added sugars | 21.4 g |
| Fiber | 4.8 g |
| Protein | 7.1 g |
| Salt | 0.8 g |
Serving: 2 portion (42 g)
Ingredients
- Whole Grain Oats
- Sugar (high concern)
- Canola Oil
- Rice Flour
- Pumpkin Flakes
- Brown Sugar Syrup (high concern)
- Maltodextrin
- Corn Flour
- Spices
- Salt
- Soy Lecithin
- Baking Soda
- Natural Flavor
Label text, as published
Whole Grain Oats, Sugar, Canola Oil, Rice Flour, Pumpkin Flakes, Brown Sugar Syrup, Maltodextrin, Corn Flour, Spices, Salt, Soy Lecithin, Baking Soda, Natural Flavor. CONTAINS SOY; MAY CONTAIN ALMOND, PECAN AND PEANUT INGREDIENTS.
Allergens and diets
Contains: Soy, Gluten
May contain: Peanuts, Tree nuts
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More cereal bars on GoodSwap
-
Sweet & Salty Nut Peanut Chewy Granola Bar Nature Valley · 35 g Ultra-processedHigh in saturated fatContains added sugarsContains seed oils Score 5 out of 100 Bad -
ORGANIC CHEWY GRANOLA BARS mixed berry Made Good · 144 g (6 * 24 g) Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 19 out of 100 Bad -
Crunchy Granola Bars Oats 'n Honey Nature Valley · 98 bars Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 14 out of 100 Bad -
Crispy Squares Vanilla Made Good · 0.78 Ultra-processedHigh in sugarContains added sugarsContains palm oil Score 10 out of 100 Bad -
Blueberry Muffin Bars Larabar · 8 bars 12.8 oz(362 g) High in sugarNo additives Score 79 out of 100 Good -
Chocolate Chip Granola Bar KIND Chewy · 10 × 0.81 oz Ultra-processedContains added sugarsContains seed oilsContains whole grains Score 14 out of 100 Bad
More from Nature Valley
Sources
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Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
-
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
-
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org