CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS
CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS scores 13/100 (Avoid) due to its significant **added sugar** and **saturated fat** content, despite some fiber and micronutrients.
FoodScore is 13/100 (Avoid), indicating a low nutritional density.
Contains 8.6g of fiber per 100g, contributing positively to daily intake.
High in added sugar (30g per 100g) and saturated fat (14.29g per 100g).
This NOVA 4 ultra-processed product offers less nutritional value than plain sparkling water.
Best consumed in small, infrequent portions as an occasional treat.
Scores -19 points above the beverage category average (32/100 across 3796 foods).
Fiber
8.6g
31% of Daily Value
Protein
5.71g
11% of Daily Value
Added sugar
30g
60% of Daily Value
Sodium
6mg
0% of Daily Value
+
What it brings to the table
Fiber (8.6g)+11
Protein (5.7g)+1
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Added sugar (30g)-25
Saturated fat (14.3g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 13
CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS receives a FoodScore of 13 out of 100, placing it in the 'Avoid' category. This score is primarily driven by its high content of added sugar (30g per 100g) and saturated fat (14.29g per 100g), which incur significant penalties. The product is classified as NOVA 4, meaning it is ultra-processed, further reducing its score. The presence of dark chocolate and dried blueberries contributes to the sugar content, with sugar also listed as a primary ingredient in the chocolate itself and in the dried blueberries. While the product does offer some positive nutrients, such as 8.6g of fiber and notable amounts of iron (34% DV) and Vitamin A (16% DV) per 100g, these benefits are outweighed by the less favorable nutritional aspects. Compared to a reference baseline like plain sparkling water or unsweetened iced tea, which typically score much higher due to their lack of added sugars and fats, this product provides a significantly different nutritional profile.
Health benefits
What the nutrients in cape harvest, dark chocolate covered blueberries & almonds actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This product provides 8.6g of fiber per 100g, which can contribute to digestive health. Fiber is important for maintaining regular bowel movements and can help promote a feeling of fullness. While this amount is notable, it is important to consider the overall nutritional context of the product, including its high sugar and fat content, when evaluating its contribution to a balanced diet.
Contains Iron
CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS offers 6.17mg of iron per 100g, which is 34% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and for energy production. Including iron-rich foods in the diet supports overall bodily functions, though this product should be viewed as a supplemental source rather than a primary one due to its other nutritional characteristics.
Provides Vitamin A
Per 100g, this product supplies 16% of the Daily Value for Vitamin A. Vitamin A is crucial for vision, immune function, and skin health. While not a primary source, the contribution from ingredients like dried blueberries can add to your daily intake of this important micronutrient. It is important to consume a variety of foods to meet all micronutrient needs.
CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS scores 13/100 (Avoid) due to its significant added sugar and saturated fat content, despite some fiber and micronutrients.
How to eat it
CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS is typically consumed as a snack or dessert. Given its concentrated energy and sugar, it is best enjoyed in moderation rather than as a staple food. A common portion might be a small handful.
To manage added sugar intake, consider pairing a small portion with a source of lean protein like plain Greek yogurt.
Use a small bowl to portion out a serving to help prevent overconsumption of this energy-dense snack.
Consider this product as an occasional treat rather than a daily snack to align with dietary guidelines for limiting added sugars.
Things to keep in mind
This product contains several ingredients that warrant attention. The presence of milk fat and soy lecithin indicates potential allergens for individuals with milk or soy sensitivities. While not explicitly listed as an allergen, almonds are tree nuts, which are common allergens. The product is high in added sugar and saturated fat, which, when consumed in excess, can contribute to increased calorie intake and may not be suitable for individuals managing blood sugar levels or cardiovascular health. The inclusion of corn syrup and confectioners glaze also points to its ultra-processed nature, which may be a consideration for those aiming for a less processed diet.
Is CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS healthy?
With a FoodScore of 13/100 (Avoid), this product is not considered a healthy choice for regular consumption. It is high in added sugar (30g per 100g) and saturated fat (14.29g per 100g), which contribute significantly to its low score. While it offers some fiber and micronutrients, these are outweighed by less favorable nutritional components.
How does CAPE HARVEST compare to other chocolate-covered fruit snacks?
Compared to other chocolate-covered fruit snacks, CAPE HARVEST, DARK CHOCOLATE COVERED BLUEBERRIES & ALMONDS has a similar nutritional profile, often characterized by high added sugar and fat content. For example, products like Brookside Dark Chocolate Acai with Blueberry Flavors also contain significant amounts of sugar and are considered ultra-processed. Choosing plain fruit and a small piece of dark chocolate separately would generally offer a more favorable nutritional balance.
What is 'soy lecithin' and should I be concerned about it?
Soy lecithin is an emulsifier derived from soybeans, used to help blend ingredients and improve texture. For most people, it is generally recognized as safe. However, individuals with a soy allergy should be aware of its presence, as it can trigger allergic reactions.
What is a reasonable portion size for this product?
The declared serving size is 1.25 ounces. Given its high calorie density (497.14 calories per 100g) and significant added sugar, adhering to this portion size is important for moderation. Consuming larger amounts regularly would contribute substantially to daily calorie and sugar intake.
Can this product be part of a balanced diet?
This product can be included in a balanced diet, but only in small, infrequent portions. It is best viewed as an occasional treat rather than a regular snack. Prioritizing whole, unprocessed foods for the majority of your diet is recommended to meet nutritional needs and manage intake of added sugars and saturated fats.