Frito Lay Nut Harvest Nut & Fruit Mix 6.75 Ounce Plastic Bag
Frito Lay Nut Harvest Nut & Fruit Mix scores 67/100 (Good) on FoodScore, primarily driven by its **beneficial fiber and protein content** from nuts and dried fruit, despite being a processed snack.
This Frito Lay Nut Harvest mix earns a FoodScore of 67/100 (Good).
It provides 7.11g of fiber and 14.29g of protein per 100g.
The product is classified as NOVA class 3 (processed) due to its formulation.
It contains 3.57g of saturated fat per 100g, contributing a minor penalty to its score.
This mix can be a convenient snack, but portion control is important due to its calorie density.
Scores +26 points above the fruit category average (41/100 across 295 foods).
Fiber
7.11g
25% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
232.14mg
10% of Daily Value
+
What it brings to the table
Fiber (7.1g)+9
Protein (14.3g)+10
Micronutrients (Potassium, Iron)+4
−
What holds it back
Saturated fat (3.6g)-1
Processed (NOVA 3)-5
Why it scores 67
Frito Lay Nut Harvest Nut & Fruit Mix achieves a FoodScore of 67/100, indicating it is a good choice within its category. The score benefits significantly from its high fiber content, providing 7.11g per 100g, which contributes +9 points. The substantial protein content of 14.29g per 100g also adds +10 points. Furthermore, the presence of micronutrients like potassium (607.14mg, 13% DV) and iron (7.14mg, 40% DV) contributes an additional +4 points. However, the product incurs a minor penalty of -1 point due to its 3.57g of saturated fat per 100g. As a NOVA class 3 food, meaning it is a processed food, it receives a -5 point penalty. The inclusion of sugar as an ingredient, while not contributing to added sugar penalties in this specific formulation, does classify it as processed. Compared to a generic unbranded nut and fruit mix, Frito Lay's version maintains a similar nutritional profile, with its score reflecting a balance of beneficial nutrients and processing considerations.
Health benefits
What the nutrients in frito lay nut harvest nut & fruit mix 6.75 ounce plastic bag actually do for you, grounded in established dietary science.
Supports Digestive Health
This Frito Lay Nut Harvest mix is a good source of dietary fiber, providing 7.11g per 100g. Fiber is essential for maintaining regular bowel movements and overall digestive wellness. Including fiber-rich foods like this mix can contribute to a feeling of fullness, which may help with appetite management. The fiber comes from the combination of dried fruits like raisins and cranberries, and nuts such as peanuts, almonds, and walnuts.
Contributes to Muscle Maintenance
The product offers a notable amount of protein, with 14.29g per 100g. Protein is a macronutrient vital for muscle repair and growth, as well as for producing enzymes and hormones. The protein in this mix primarily comes from the various nuts, including peanuts, almonds, walnuts, and cashews. Incorporating protein into snacks can help sustain energy levels and support satiety between meals.
Provides Essential Minerals
Frito Lay Nut Harvest Nut & Fruit Mix is a source of important minerals, particularly iron and potassium. It provides 7.14mg of iron (40% DV) and 607.14mg of potassium (13% DV) per 100g. Iron is crucial for oxygen transport in the blood and energy metabolism, while potassium plays a key role in maintaining fluid balance and blood pressure. These minerals are naturally present in the nuts and dried fruits within the mix.
Frito Lay Nut Harvest Nut & Fruit Mix scores 67/100 (Good) on FoodScore, primarily driven by its beneficial fiber and protein content from nuts and dried fruit, despite being a processed snack.
How to eat it
Nut and fruit mixes like this Frito Lay product are typically consumed as a convenient snack between meals or as a quick energy boost. A common portion size is about 1/4 cup (28g), which is easy to grab and eat on the go. However, it's important to be mindful of portion sizes due to its calorie density.
To enhance satiety, pair a small portion of this mix with a source of lean protein like plain Greek yogurt or a hard-boiled egg.
Use a measured portion of the mix (e.g., 1/4 cup) as a topping for oatmeal or a salad to add texture and nutrients.
Consider this mix as a portable snack option for travel or outdoor activities when fresh fruit or other perishable snacks are not available.
For a lower calorie snack, combine a smaller amount of the mix with fresh fruit or vegetables to increase volume and fiber without excessive calories.
Things to keep in mind
This Frito Lay Nut Harvest Nut & Fruit Mix contains several declared allergens: peanuts, almonds, walnuts, and cashews. The manufacturer also states that the product is made on equipment that processes other tree nuts, indicating a potential for cross-contamination for individuals with severe nut allergies. While the product does contain sugar as an ingredient, it does not contribute to added sugar penalties in its current formulation. Individuals with specific dietary restrictions or allergies to any of the listed nuts should exercise caution. The sodium content of 232.14mg per 100g is moderate and generally not a concern for most healthy individuals in typical snack portions.
Frito Lay Nut Harvest Nut & Fruit Mix scores 67/100 (Good) on FoodScore. It provides beneficial nutrients like fiber and protein from its nut and fruit components. While it is a processed snack (NOVA class 3), it can be part of a balanced diet when consumed in appropriate portions, offering a convenient source of energy and some essential minerals.
How does Frito Lay Nut Harvest Nut & Fruit Mix compare to other brands?
Compared to a generic unbranded nut and fruit mix, Frito Lay Nut Harvest offers a similar nutritional profile. When compared to other branded trail mixes like Planters Nut & Chocolate Trail Mix, the Frito Lay product may have a different balance of nuts, fruits, and added ingredients, potentially influencing its overall sugar, fat, and fiber content. Always check the nutrition label for specific comparisons.
What is 'Expeller-Pressed Sunflower Oil' and is it a concern?
Expeller-Pressed Sunflower Oil is a type of vegetable oil extracted using mechanical pressure, without the use of chemical solvents. From a nutritional standpoint, it is generally considered a healthier oil due to its lower saturated fat content compared to some other oils. In this product, it helps bind the ingredients and contributes to the overall fat content, which is primarily unsaturated.
What is a reasonable portion size for this mix?
The recommended serving size for Frito Lay Nut Harvest Nut & Fruit Mix is about 1/4 cup (28g). This portion provides approximately 140 calories, 4g of protein, and 2g of fiber. Sticking to this serving size helps manage calorie intake, as nut and fruit mixes are calorie-dense due to their fat and sugar content. Measuring your portion can prevent overconsumption.
Can I eat this mix every day?
Yes, you can include Frito Lay Nut Harvest Nut & Fruit Mix in your daily diet, provided it fits within your overall calorie and nutrient goals. It offers a convenient source of fiber, protein, and some minerals. However, due to its calorie density and NOVA class 3 processing, it's best consumed in moderation and balanced with whole, unprocessed foods throughout the day.