CAPE HARVEST, DARK CHOCOLATE COVERED CRANBERRIES & ALMONDS
CAPE HARVEST Dark Chocolate Covered Cranberries & Almonds receives a FoodScore of 13/100 (Avoid). The primary factor driving this low score is the **high amount of added sugar**.
This product scores 13/100, indicating it is best avoided as a regular dietary item.
It contains 32g of added sugar per 100g, contributing significantly to its low score.
The product is classified as NOVA class 4, meaning it is ultra-processed.
It provides 8.6g of fiber per 100g, which is a positive nutritional aspect.
Consider this product as an occasional treat rather than a daily snack.
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
32g
64% 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 (32g)-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 Cranberries & Almonds earns a FoodScore of 13 out of 100, placing it in the 'Avoid' category. This score is largely influenced by its nutritional profile, particularly the high added sugar content of 32g per 100g, which incurs a substantial penalty. The product also contains 14.29g of saturated fat per 100g, contributing negatively to its score. As a NOVA class 4 food, it is considered ultra-processed, which further reduces its score. While it does offer some positive contributions, such as 8.6g of fiber and modest amounts of iron and Vitamin A, these are outweighed by the penalties. The presence of ingredients like sugar (listed first in dark chocolate) and corn syrup indicates multiple sources of added sugars. Compared to a reference baseline of plain sparkling water or unsweetened iced tea, which would score much higher due to their minimal caloric and sugar content, this product presents a significantly different nutritional profile.
Health benefits
What the nutrients in cape harvest, dark chocolate covered cranberries & 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 your daily fiber intake. Dietary fiber is important for digestive health and can help promote feelings of fullness. While this amount is notable, it's important to consider the overall nutritional context of the product.
Contains Iron
CAPE HARVEST Dark Chocolate Covered Cranberries & Almonds offers 6.17mg of iron per 100g, accounting for 34% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. Including iron-rich foods in the diet supports overall metabolic function.
Provides Vitamin A
This product contains Vitamin A, contributing 16% of the Daily Value per 100g. Vitamin A plays a crucial role in maintaining healthy vision, immune function, and skin health. While not a primary source, it adds a small amount of this important micronutrient.
CAPE HARVEST Dark Chocolate Covered Cranberries & Almonds receives a FoodScore of 13/100 (Avoid). The primary factor driving this low score is the high amount of added sugar.
How to eat it
Dark chocolate covered cranberries and almonds are typically consumed as a sweet snack or dessert. They are often enjoyed on their own or as part of a trail mix. Due to their caloric density and sugar content, portion control is key.
To manage added sugar intake, measure out a small portion rather than eating directly from the bag.
Pair with a source of lean protein, such as plain Greek yogurt, to help balance blood sugar response and increase satiety.
Consider using a small amount as a topping for oatmeal or a fruit salad to add flavor and texture without overconsuming.
Store in a cool, dry place to maintain quality and prevent the chocolate from melting, which can affect texture and enjoyment.
Things to keep in mind
Individuals with allergies should note that this product contains milk, soy, and almonds. The ingredient list also includes gum arabic and corn syrup, which are common food additives. Given the high added sugar content (32g per 100g), individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. The ultra-processed nature of this food (NOVA class 4) suggests it should not be a regular part of a balanced diet. There are no specific interactions or other significant cautions beyond these points.
Is CAPE HARVEST Dark Chocolate Covered Cranberries & Almonds healthy?
With a FoodScore of 13/100, CAPE HARVEST Dark Chocolate Covered Cranberries & Almonds is not considered a healthy choice for regular consumption. It is high in added sugar and saturated fat, despite offering some fiber and micronutrients. It is best viewed as an occasional treat.
How does CAPE HARVEST compare to other snack options?
Compared to a whole-food snack like a handful of plain almonds or fresh fruit, CAPE HARVEST Dark Chocolate Covered Cranberries & Almonds contains significantly more added sugar and is ultra-processed. Even compared to some other chocolate-covered fruit options, its sugar and fat profile warrants careful consideration. For example, a plain KIND Bar might offer more fiber and less added sugar per serving.
What is 'confectioners glaze' in the ingredients?
Confectioners glaze is a common food additive used to give a shiny coating to candies and other confections. It often contains shellac, a resin secreted by lac insects, and is used here to prevent the chocolate from melting and sticking. It does not contribute significant nutritional value but helps with the product's texture and appearance.
What is a reasonable portion size for this product?
The declared serving size is 1.25 ounces (approximately 35g). This portion would contain about 173 calories, 11g of total fat, and 11.2g of added sugar. Sticking to this small portion size is crucial to manage the intake of calories, added sugar, and saturated fat.
Can I eat this product if I have a nut allergy?
No, this product contains almonds, which are a tree nut. It also lists milk fat and soy lecithin as ingredients. Individuals with allergies to tree nuts, milk, or soy should avoid this product to prevent allergic reactions.