Peanut butter oatmeal bars are a popular homemade snack or breakfast option made by mixing together oats, peanut butter, honey or maple syrup, and sometimes chocolate chips or other mix-ins. They provide a good source of fiber, protein, and some key vitamins and minerals. Determining the full nutritional breakdown requires looking at the nutrition facts for each ingredient. While recipes can vary, the base typically includes 1 cup of rolled or old-fashioned oats, 1/2 cup of peanut butter, 1/3 cup honey or maple syrup, 1 egg, 1/4 cup chocolate chips or raisins, and 1/4 teaspoon vanilla.
Oats are a nutritious whole grain that provide fiber, protein, iron, magnesium, zinc, and some B vitamins like thiamin and folate. Old-fashioned or rolled oats contain about 150 calories per 1/2 cup dry serving. When cooked into oatmeal bars, that amount provides around 3 grams of fiber and 5 grams of protein. Oats supply a mix of soluble and insoluble fiber that supports digestive and heart health.
Peanut butter is a nutritious staple that delivers protein, fiber, vitamin E, magnesium, phosphorus, manganese, and folate. Two tablespoons or 1/4 cup of smooth peanut butter provides about 200 calories, 8 grams of protein, 2 grams of fiber, 15% DV magnesium, and 25% DV folate. Peanut butter is a source of healthy fats like monounsaturated and polyunsaturated fat.
Honey and maple syrup function as natural sweeteners and binding agents in the bars. Honey has trace amounts of nutrients like calcium, potassium, and vitamin C, while maple syrup provides a bit of calcium, potassium, and manganese. They add natural plant-based sweetness with some micronutrients.
Eggs provide additional protein and supply vitamins and minerals like vitamin A, selenium, and choline. One large egg contains about 70 calories and 6 grams of protein. Eggs act as a binding and thickening agent in the oat bars.
Chocolate chips add rich chocolate flavor, smooth texture, and some additional calories and saturated fat. A standard 1/4 cup serving of chocolate chips contributes around 220 calories and 13 grams of fat. Mini chocolate chips or dark chocolate chunks will supply less saturated fat.
Raisins provide natural sweetness, fiber, and nutrients like iron, potassium and copper. A 1/4 cup of raisins contains about 125 calories and 1 gram of fiber. Raisins make the bars chewier and more naturally sweet.
Vanilla extract adds depth of flavor. While it does not provide significant nutrition, it contains antioxidants like vanillin that may offer some health benefits.
Full Nutrition Information
The complete nutritional profile of peanut butter oatmeal bars depends on the exact ingredients and quantities used. Based on a standard recipe, a serving of 1 bar (about 2 x 2 inches or 1/12th of the pan) provides approximately:
| Nutrient | Amount |
|---|---|
| Calories | 185 |
| Total Fat | 9 g |
| Saturated Fat | 2.5 g |
| Trans Fat | 0 g |
| Cholesterol | 18 mg |
| Sodium | 73 mg |
| Total Carbohydrate | 20 g |
| Fiber | 2 g |
| Sugar | 8 g |
| Protein | 5 g |
| Calcium | 32 mg |
| Iron | 1 mg |
| Potassium | 114 mg |
| Vitamin A | 45 IU |
This provides a moderate amount of calories, approximately 10% DV for total fat, 5% for saturated fat, 7% for cholesterol, 3% for sodium, 7% DV for total carbohydrate, 8% DV for fiber, 3% for sugar, 10% for protein, 3% for calcium and iron, 2% for potassium, and 1% for vitamin A.
Macronutrients
The primary macronutrients in a peanut butter oatmeal bar are:
Fats – Total fat content is around 9 grams per bar, with 2.5 grams saturated fat, 6 grams unsaturated fat, and 0 grams trans fat. The majority comes from the peanut butter, along with a small amount from the oats and chocolate chips. Peanut butter provides mostly monounsaturated and polyunsaturated fats, which are considered healthy fats.
Carbohydrates – Each bar contains approximately 20 grams of total carbohydrates, with 2 grams as fiber and 8 grams as sugar. The majority of carbs come from the oats and honey/maple syrup. The bars are a moderate carb snack.
Protein – With 5 grams of protein per serving, peanut butter is the key source, along with a smaller contribution from the egg and oats. The bars deliver a decent protein boost.
Micronutrients
Peanut butter oatmeal bars contain a range of important vitamins and minerals, including:
Calcium – Each bar provides around 30 milligrams calcium, or 3% DV. Calcium is supplied by the oats and peanut butter. The mineral supports bone health.
Iron – Around 1 milligram iron is found per serving, meeting 8% DV. Iron helps transport oxygen in the blood and is provided by oats.
Potassium – With approximately 110 milligrams, the bars deliver 2% DV potassium. This electrolyte regulates fluid balance. Sources include peanut butter, oats, chocolate, and honey/maple syrup.
Folate – Peanut butter contains folate, providing about 25% DV per serving of the bars. Folate aids new cell production and development.
Magnesium – Each bar has around 15% DV magnesium, supplied primarily by the peanut butter. Magnesium is essential for muscle, nerve and heart health.
Manganese – Coming mostly from whole grains like oats, manganese helps metabolize carbs and nutrients. The bars contain around 5% DV.
Phosphorus – Required for bone formation, muscle and nerve function, phosphorus is found in peanut butter. The bars have about 5% DV.
Zinc – Primarily from the oats, zinc supports immune function and cell growth. Each bar delivers 1-2% DV.
Vitamin E – Peanut butter provides vitamin E, an antioxidant that protects cell membranes. The bars have around 5% DV per serving.
Potential Benefits
Peanut butter oatmeal bars have several health advantages:
- Provide lasting energy from whole grain oats, peanut butter healthy fats and protein
- High in fiber, which promotes digestive health
- Contain heart-healthy fats from peanut butter
- Good source of plant protein for growth, muscle health and satiety
- Provide essential vitamins and minerals like iron, magnesium and potassium
- Are kid-friendly and make an easy on-the-go breakfast or snack
The combo of whole grains, plant protein and healthy fats makes peanut butter oatmeal bars a nutritious choice any time of day. They deliver a variety of nutrients and health benefits in a tasty, convenient homemade bar.
Conclusion
Peanut butter oatmeal bars pack a lot of nutrition into a delicious homemade treat. A standard 2 x 2 inch bar provides around 185 calories with 9 grams fat, 20 grams carbs, 5 grams protein and at least 3 grams fiber. The key nutrients supplied by the main ingredients – oats, peanut butter, honey/maple syrup – include calcium, iron, potassium, magnesium, manganese, phosphorus, folate and zinc. These bars make an energizing and nutritious snack that delivers lasting whole grain carbohydrates, plant-based protein, fiber and essential vitamins and minerals. Peanut butter provides healthy fats and key nutrients as well. Overall, peanut butter oatmeal bars are a versatile, customizable snack that can be part of a healthy diet.