CORN NUTS Crunchy Corn Kernels receive a FoodScore of 44/100 (Poor). The primary factor contributing to this score is its classification as an ultra-processed food.
FoodScore: 44/100 (Poor), indicating it is not a nutrient-dense snack.
Contains 7.1g of protein per 100g, contributing positively to satiety.
High in sodium at 535.7mg per 100g, a significant penalty in its score.
Classified as NOVA 4, meaning it is an ultra-processed snack.
Best consumed in moderation due to its processing and sodium content.
Scores +3 points above the snack category average (41/100 across 2903 foods).
Fiber
3.61g
13% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
535.71mg
23% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (7.1g)+3
−
What holds it back
Sodium (535.7mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 44
CORN NUTS Crunchy Corn Kernels received a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score is largely influenced by its classification as an ultra-processed food (NOVA class 4), which incurs a significant 10-point penalty. While the product does offer some nutritional benefits, these are offset by its processing and certain nutrient levels. It receives bonus points for its fiber content, providing 3.6g per 100g, and its protein content of 7.1g per 100g. However, a notable penalty is applied due to its sodium level, which stands at 535.7mg per 100g. Ingredients like corn oil and maltodextrin are common in ultra-processed snacks. When compared to a whole-food snack alternative, such as plain roasted corn, CORN NUTS contains significantly more added ingredients and a higher sodium content, contributing to its lower FoodScore.
Health benefits
What the nutrients in corn nuts, crunchy corn kernels actually do for you, grounded in established dietary science.
Source of Dietary Fiber
CORN NUTS provide 3.6g 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. Including fiber-rich foods in the diet supports overall gut function, though this product should be balanced with other whole food fiber sources.
Contains Plant-Based Protein
With 7.1g of protein per 100g, CORN NUTS can contribute to your daily protein intake. Protein is essential for muscle repair and growth, and it plays a role in satiety, helping to keep you feeling full between meals. This makes it a snack that offers some protein, which is beneficial for active individuals.
Provides Energy
CORN NUTS offer 464.29 calories per 100g, providing a concentrated source of energy. This can be useful for individuals needing a quick energy boost, such as before or after physical activity. The calories primarily come from carbohydrates and fats, fueling the body for various activities.
CORN NUTS Crunchy Corn Kernels receive a FoodScore of 44/100 (Poor). The primary factor contributing to this score is its classification as an ultra-processed food.
How to eat it
CORN NUTS are typically consumed as a standalone snack, often enjoyed during breaks, while traveling, or as a crunchy addition to lunchboxes. A common portion size is around 0.33 cup, which is 1.4 ounces or 40 grams. The primary pitfall is overconsumption due to their palatability and crunchiness.
Pair with a source of healthy fats or protein, such as a handful of unsalted nuts or a piece of fruit, to create a more balanced snack.
Measure out a single serving (0.33 cup) into a small bowl to help with portion control and avoid overeating directly from the bag.
Consider using CORN NUTS as a crunchy topping for salads or soups to add texture without consuming a large quantity as a standalone snack.
Be mindful of the sodium content; if consuming CORN NUTS, balance it with other low-sodium foods throughout the day to manage overall intake.
Things to keep in mind
Individuals sensitive to sodium should be aware of the 535.71mg of sodium per 100g in CORN NUTS, which is a significant amount for a snack. The product also contains disodium inosinate and disodium guanylate, which are flavor enhancers that some individuals may prefer to limit. While generally recognized as safe, these ingredients contribute to the product's ultra-processed nature. There are no common allergens explicitly declared on the label, but consumers with severe allergies should always review the full ingredient list for cross-contamination warnings not provided here.
CORN NUTS Crunchy Corn Kernels received a FoodScore of 44/100 (Poor). While they offer some fiber and protein, their classification as an ultra-processed food and high sodium content mean they are not considered a nutrient-dense choice for regular consumption. Moderation is key.
How does CORN NUTS compare to other snacks like Chex Mix?
Compared to other savory snack mixes like Chex Mix, CORN NUTS are also an ultra-processed snack. Both typically contain high levels of sodium and various processed ingredients. CORN NUTS may offer a slightly higher protein content per serving compared to some snack mixes, but both should be consumed in moderation as part of a balanced diet.
What is 'natural flavor' in CORN NUTS?
The term 'natural flavor' in CORN NUTS refers to flavorings derived from natural sources, such as spices, fruits, or vegetables. While derived from natural sources, these flavors are often highly processed and can contribute to the palatability of ultra-processed foods, encouraging consumption.
What is a reasonable portion size for CORN NUTS?
A reasonable portion size for CORN NUTS is 0.33 cup (approximately 40g). This portion provides about 186 calories, 2.8g of protein, and 214mg of sodium. Sticking to this serving size helps manage calorie and sodium intake, aligning with dietary guidelines for occasional snack consumption.
Are CORN NUTS suitable for a low-sodium diet?
No, CORN NUTS are not suitable for a low-sodium diet. With 535.71mg of sodium per 100g, or 214mg per 0.33 cup serving, they contribute significantly to daily sodium intake. Individuals on a low-sodium diet should opt for snacks with much lower sodium content.