Frito Lay Nut Harvest Sea Salted Whole Cashews scores 75/100 (Very good) due to its high protein and healthy fat profile, despite moderate sodium and saturated fat content.
This product earns a FoodScore of 75/100, indicating a very good nutritional profile.
A 100g serving provides 17.9g of protein, contributing significantly to daily needs.
The primary concern is the sodium content, at 607.1mg per 100g.
Compared to generic whole cashews, this product has added oils and sea salt.
Portion control is important due to the calorie density of 571.43 calories per 100g.
Scores +33 points above the other category average (42/100 across 979 foods).
Fiber
3.61g
13% of Daily Value
Protein
17.89g
36% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
607.14mg
26% of Daily Value
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What it brings to the table
Fiber (3.6g)+3
Protein (17.9g)+10
Micronutrients (Potassium, Iron)+4
Healthy fat profile+10
Minimally processed (NOVA 2)+8
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What holds it back
Saturated fat (7.1g)-8
Sodium (607.1mg)-2
Why it scores 75
Frito Lay Nut Harvest Sea Salted Whole Cashews achieves a FoodScore of 75, placing it in the 'Very good' category. This score is primarily driven by its strong protein content of 17.9g per 100g and a favorable healthy fat profile, contributing significant bonus points. The product is also classified as NOVA 2, indicating it is a minimally processed culinary ingredient, which adds to its score. Micronutrients like potassium (642.86mg, 14% DV) and iron (6.43mg, 36% DV) further enhance its nutritional value. However, the score is moderately penalized by its saturated fat content of 7.1g per 100g and a sodium level of 607.14mg per 100g. The inclusion of Expeller Pressed Sunflower Oil And/Or Expeller Pressed Peanut Oil adds calories and fat, distinguishing it from plain, unroasted cashews. While cashews naturally contain fat, the added oils contribute to the overall fat and calorie density. This Frito Lay product contains no added sugar, which is a positive aspect.
Health benefits
What the nutrients in frito lay nut harvest sea salted whole cashews 5 ounce plastic bag actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This product is a good source of protein, providing 17.89g per 100g. Protein is essential for muscle repair and growth, and for maintaining overall body tissues. Consuming adequate protein can also contribute to feelings of fullness, which may help with appetite regulation throughout the day. Including a serving of these cashews can be a convenient way to boost protein intake, especially for individuals looking for plant-based protein sources.
Provides Essential Minerals
Frito Lay Nut Harvest Sea Salted Whole Cashews offer notable amounts of key minerals. A 100g serving provides 642.86mg of potassium (14% DV) and 6.43mg of iron (36% DV). Potassium is vital for maintaining fluid balance and blood pressure, while iron is crucial for oxygen transport in the blood and energy production. Including foods rich in these minerals can support various bodily functions and overall health.
Source of Healthy Fats
Cashews are naturally rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. While this product contains added Expeller Pressed Sunflower Oil And/Or Expeller Pressed Peanut Oil, the overall fat profile remains beneficial. These fats play a role in nutrient absorption, hormone production, and can help reduce levels of LDL ('bad') cholesterol when consumed as part of a balanced diet. The fats also contribute to the satiety factor of the snack.
Frito Lay Nut Harvest Sea Salted Whole Cashews scores 75/100 (Very good) due to its high protein and healthy fat profile, despite moderate sodium and saturated fat content.
How to eat it
Cashews are commonly enjoyed as a snack on their own, or as an addition to various dishes for texture and flavor. A typical serving size is about 2 tablespoons (28g). Due to their calorie density, portion control is key to integrating them into a balanced diet without overconsuming calories.
Pair with fruit or vegetables: Combine a small portion of cashews with an apple or carrot sticks for a balanced snack that provides fiber and additional vitamins.
Incorporate into meals: Chop cashews and sprinkle them over salads, stir-fries, or oatmeal to add crunch and healthy fats.
Mindful snacking: Measure out a serving rather than eating directly from the bag to help manage calorie intake and sodium consumption.
Homemade trail mix: Combine with unsalted nuts, seeds, and dried fruit for a customizable and nutrient-dense snack.
Things to keep in mind
This product contains cashews, which are a tree nut allergen, and is produced on equipment that also handles peanuts and other tree nuts. Individuals with these allergies should exercise caution. The sodium content of 607.14mg per 100g is moderate; those monitoring their sodium intake for blood pressure management should be mindful of serving sizes. The added Expeller Pressed Sunflower Oil And/Or Expeller Pressed Peanut Oil increases the fat and calorie density, so individuals watching their caloric intake should also pay attention to portion sizes. Overall, for individuals without nut allergies, the product is generally safe for consumption within a balanced diet.
Is Frito Lay Nut Harvest Sea Salted Whole Cashews healthy?
With a FoodScore of 75/100, Frito Lay Nut Harvest Sea Salted Whole Cashews are considered a very good choice. They offer a good source of protein and essential minerals like iron and potassium. While they contain some saturated fat and sodium, these are balanced by other beneficial nutrients and their minimally processed nature.
How does Frito Lay Nut Harvest Sea Salted Whole Cashews compare to other brands?
Compared to generic unbranded whole cashews, this Frito Lay product includes added Expeller Pressed Sunflower Oil And/Or Expeller Pressed Peanut Oil and sea salt, which increases its fat and sodium content. For example, brands like Planters often offer similar salted and roasted cashew products, so comparing nutrient labels is always recommended for specific differences.
What is the role of 'Expeller Pressed Sunflower Oil And/Or Expeller Pressed Peanut Oil' in this product?
These oils are added during the roasting process to enhance flavor and texture. 'Expeller pressed' refers to a mechanical extraction method that avoids chemical solvents. While these oils contribute to the overall fat content, they are generally considered healthier fats compared to highly saturated or trans fats.
What is a reasonable portion size for these cashews?
A reasonable portion size is about 2 tablespoons (28g), which is the manufacturer's suggested serving. This amount provides a good balance of nutrients without excessive calories or sodium. Consuming more than this in one sitting would significantly increase your intake of calories, fat, and sodium.
Can I use these cashews in cooking or baking?
Yes, these cashews can be used in cooking and baking. Their sea salted flavor makes them suitable for both sweet and savory dishes, such as adding crunch to salads, stir-fries, or even as a topping for baked goods. Be mindful of the added salt when adjusting other seasonings in your recipe.