Oats 'N Honey Granola Bars
Nature Valley
Vegan, failsGluten-Free, failsKeto, fails
HoneySweetener
304
kcal / 100g
1031
kcal / 1 cup
6 things to watch for
High-Protein, failsKeto, failsLow-Calorie, failsLow-Carb, failsLow-Sugar, failsVegan, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesLow-Fat, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 304kcal | — |
| Protein | 0.3g | 1% |
| Total lipid (fat) | 0g | 0% |
| Fatty acids, total saturated | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 82.4g | 30% |
| Fiber, total dietary | 0.2g | 1% |
| Total Sugars | 82.12g | — |
| Sodium, Na | 4mg | 0% |
Vitamins & Minerals
Calcium, Ca6mg (1% NRV)
Iron, Fe0.42mg (3% NRV)
Potassium, K52mg (3% NRV)
Magnesium, Mg2mg (1% NRV)
Phosphorus, P4mg (1% NRV)
Zinc, Zn0.22mg (2% NRV)
Copper, Cu0.036mg (4% NRV)
Manganese, Mn0.08mg (4% NRV)
Selenium, Se0.8µg (1% NRV)
Vitamin A, RAE0µg (0% NRV)
Vitamin C, total ascorbic acid0.5mg (1% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0mg (0% NRV)
Vitamin K (phylloquinone)0µg (0% NRV)
Thiamin0mg (0% NRV)
Riboflavin0.038mg (3% NRV)
Niacin0.121mg (1% NRV)
Vitamin B-60.024mg (2% NRV)
Folate, total2µg (1% NRV)
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganNo
No — Honey is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Honey is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Honey is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Honey is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Honey is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Honey is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Honey is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Honey is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Honey is not keto-friendly (82.2 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Honey is not low-carb (82.2 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarNo
No — Honey is not low in sugar (82.12 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Honey is not high in protein (0.3 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Honey is low-fat (0 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Honey is not low-calorie (304 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Monash University has tested standard honey's low-FODMAP serving at just 7g (one teaspoon), per FODMAP Everyday.
Note: FODMAP results for honey vary by testing lab and update cycle.
Some reporting of Monash's app data holds at that 1-teaspoon threshold. FODMAP Friendly — a different certifying body not independently verified in this research — reportedly found no low-FODMAP serving size at all for a generic honey sample.
Check the specific brand and testing source rather than assuming one universal number. Flagged, not resolved. [4]Honey isn't one of the FDA's 9 recognized major food allergens (milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame).
Note: honey doesn't have a documented allergy-relief role either.
A popular belief holds that local honey eases seasonal pollen symptoms, but the best-designed randomized controlled trial on the topic — Rajan et al. 2002 — found no benefit over a corn-syrup placebo.
That said, some smaller, less-rigorous studies using honey matched to a concentrated pollen source have shown modest improvement.
The evidence for standard local honey as a pollen remedy isn't well established. Flagged, not resolved. [5]
Health Benefits
Honey dressings closed partial-thickness burns faster than conventional dressings, per a Cochrane review of high-quality evidence from 2 trials covering 992 people.
The difference was about 4.7 days faster on average (95% CI 4.28-5.09 days) — this is topical wound care, not a claim about eating honey. [1]Fructose — one of honey's main sugars — has a glycemic index of just 19, versus glucose's 100, per research in Oxidative Medicine and Cellular Longevity.
Honey itself isn't low-GI overall since it's a sugar mix. But fructose's low GI is part of why honey doesn't spike blood sugar quite like straight glucose. [2]
Storage & Buying Tips
For short-term storage, keep honey at 50-70°F (10-21°C) and plan to use it within about 2 years, per Purdue Extension.
For longer storage, keep it below 41°F (5°C) — that colder temperature keeps it from crystallizing. [3]
Frequently Asked Questions
Why can't babies eat honey?
Honey can contain dormant spores of the bacterium Clostridium botulinum. In adults and older children, stomach acid and mature gut flora destroy these spores before they cause harm.
In infants under 1 year old, though, the immature intestinal tract lets the spores germinate and produce a potent neurotoxin. That causes infant botulism, a rare but serious illness that can lead to progressive paralysis and breathing difficulty.
The CDC states plainly that honey isn't safe for infants and should never be fed to a child younger than 1, including honey-containing pacifiers, after several Texas babies became ill from that specific product.
Both raw and pasteurized honey carry this risk, since standard pasteurization doesn't reliably destroy C. botulinum spores. [6]
Is honey considered vegan?
No, according to the main vegan advocacy organizations. The Vegan Society states that honey is made by bees for their own food and survival, not for humans.
It also holds that harvesting honey conflicts with veganism's broader goal of avoiding animal exploitation, not just cruelty.
Several other vegan organizations take the same position. Honey is compatible with vegetarian diets, though, since producing it doesn't require killing bees. [7]
Is honey safe to eat during pregnancy?
Yes. Unlike infants, pregnant people can safely eat honey — raw or pasteurized — because a mature adult digestive system destroys Clostridium botulinum spores before they cause harm.
The botulinum toxin itself is also a large molecule that doesn't cross the placenta, so the infant botulism risk specifically doesn't apply during pregnancy.
The only caution is the same as for anyone: honey raises blood sugar and should be used in moderation, particularly for someone managing gestational diabetes. [6]
Is raw honey safer or healthier than regular (pasteurized) honey?
Neither is meaningfully 'safer' when it comes to infant botulism risk — pasteurization doesn't reliably remove C. botulinum spores, so both raw and pasteurized honey should stay away from infants under 1.
On nutrient content, raw honey tends to retain more of the enzymes and antioxidant compounds that heat can reduce during commercial processing. That's per a peer-reviewed study on heat treatment's effects on honey's antioxidant and antibacterial activity.
Pasteurization is mainly done for texture and shelf appearance — slower crystallization, a clearer look — rather than for food safety, since honey is already shelf-stable without it. [8]
Found in these products
9 products in our database contain Honey.
Peter's Yard Original Sourdough Crackers
Peter's Yard
Vegan, failsGluten-Free, failsKeto, fails
Roasted Cashew-Peanut-Mix Honey & Salt
Alesto, Lidl, Lidl Alesto
Vegan, failsGluten-Free, passesKeto, fails
Aussie Bites
Universal Bakery
Vegan, failsGluten-Free, failsKeto, fails
Dark Chocolate With Honey And Almond Nougat
Toblerone
Vegan, failsGluten-Free, passesKeto, fails
Honey Maid Grahams
Honey Maid
Vegan, failsGluten-Free, failsKeto, fails
Breakfast Honey & Nut With Choc Chips
Belvita
Vegan, failsGluten-Free, failsKeto, fails
Elegant Collection A Decadent 16 Piece Private Reserve Chocolate Assortment, Assortment
Russell Stover Candies Inc.
Vegan, failsGluten-Free, passesKeto, fails
Dark Chocolate Nuts & Sea Salt
Kind
Vegan, failsGluten-Free, passesKeto, passes
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Honey” (SR Legacy, fdcId 169640), updated 2026-08-27.
Research reviewed 2026-08-21.
- Cochrane Library — Honey as a topical treatment for acute and chronic wounds (2015-03-06)
- Bobiş et al., Oxidative Medicine and Cellular Longevity (2018-02-03)
- honey - FoodLink
- FODMAP Everyday — Is Honey Low FODMAP? (2020-07-07)
- FDA — Food Allergies
- Botulism Prevention (2026-02-26)
- The Vegan Society — The honey industry
- Ramlan et al., Antibiotics (2021-11-07)