GOODNESSKNOWS, SNACK SQUARES, CRANBERRY, ALMOND, DARK CHOCOLATE
GOODNESSKNOWS SNACK SQUARES, CRANBERRY, ALMOND, DARK CHOCOLATE scores 25/100 (Avoid) due to its **high added sugar content**.
This product receives a FoodScore of 25/100, indicating it should be avoided.
It contains 22.65g of added sugar per 100g, a significant contributor to its low score.
With 5.91g of fiber per 100g, it offers a moderate amount of dietary fiber.
As a NOVA class 4 ultra-processed food, it differs significantly from plain sparkling water or unsweetened iced tea.
Consider this product as an occasional treat rather than a regular snack.
Scores -7 points above the beverage category average (32/100 across 3796 foods).
Fiber
5.91g
21% of Daily Value
Protein
8.82g
18% of Daily Value
Added sugar
22.65g
45% of Daily Value
Sodium
117.94mg
5% of Daily Value
+
What it brings to the table
Fiber (5.9g)+7
Protein (8.8g)+4
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Added sugar (22.6g)-25
Saturated fat (4.4g)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 25
GOODNESSKNOWS SNACK SQUARES, CRANBERRY, ALMOND, DARK CHOCOLATE receives a FoodScore of 25 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the substantial amount of added sugar, totaling 22.65g per 100g, which incurs a significant penalty of -25 points. Ingredients like DRIED CRANBERRIES (CRANBERRIES, SUGAR), TOASTED OATS (OATS, BROWN SUGAR, SUGAR), BROWN RICE SYRUP, and SUGAR itself contribute to this high sugar load. Additionally, the product is classified as NOVA class 4, indicating it is ultra-processed, resulting in a -10 point penalty. While it gains some points for its fiber content (5.91g, +7 points) and protein (8.82g, +4 points), as well as some micronutrients like iron and Vitamin A (+4 points), these benefits are outweighed by the penalties. The saturated fat content of 4.41g per 100g also contributes a minor penalty of -2 points. Compared to a reference baseline of plain sparkling water or unsweetened iced tea, this product is significantly more calorie-dense and nutrient-poor due to its processing and added ingredients.
Health benefits
What the nutrients in goodnessknows, snack squares, cranberry, almond, dark chocolate actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This product provides 5.91g of fiber per 100g, which can contribute to daily fiber intake. Dietary fiber is important for digestive health and can help promote satiety. While not exceptionally high, this amount is notable for a snack bar and can be a part of meeting your daily fiber goals when consumed in moderation.
Contains Some Protein
GOODNESSKNOWS SNACK SQUARES offer 8.82g of protein per 100g. Protein is an essential macronutrient involved in muscle repair and growth, and it can also contribute to feeling full. The almonds and oats in the product contribute to this protein content, making it a snack that offers more than just carbohydrates.
Provides Select Micronutrients
The snack squares contain some beneficial micronutrients, specifically 2.12mg of iron (12% DV) and 33% DV of Vitamin A per 100g. Iron is crucial for oxygen transport in the blood, while Vitamin A supports vision and immune function. These contributions, though not comprehensive, add some nutritional value to the product.
GOODNESSKNOWS SNACK SQUARES, CRANBERRY, ALMOND, DARK CHOCOLATE scores 25/100 (Avoid) due to its high added sugar content.
How to eat it
GOODNESSKNOWS SNACK SQUARES are typically consumed as a convenient, on-the-go snack. They are often eaten between meals or as a quick energy boost. A common portion is one square, which is 1.20 ounces.
Consider pairing with a source of whole fruit or a handful of unsalted nuts to add more fiber and healthy fats.
Due to its added sugar content, consider this product as an occasional treat rather than a daily staple.
If you are looking for a more nutrient-dense snack, consider options with less added sugar and more whole ingredients.
Store in a cool, dry place to maintain freshness and prevent the chocolate from melting.
Things to keep in mind
This product contains several common allergens, including almonds, milkfat, and soy lecithin, which are clearly listed in the ingredient statement. Individuals with allergies to tree nuts (almonds), dairy, or soy should avoid this product. The presence of peanut oil also indicates a potential cross-contamination risk for those with peanut allergies. Given the high added sugar content (22.65g per 100g), individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and account for its impact on their daily carbohydrate intake. The product is also classified as ultra-processed (NOVA 4), which is a general consideration for overall dietary health.
GOODNESSKNOWS SNACK SQUARES received a FoodScore of 25/100, placing them in the 'Avoid' category. This is primarily due to the high amount of added sugar (22.65g per 100g) and its classification as an ultra-processed food. While it offers some fiber and protein, these benefits do not outweigh the penalties from its less desirable nutritional aspects.
How does GOODNESSKNOWS compare to other snack bars?
Compared to some other snack bars like KIND bars, which often emphasize whole nuts and lower added sugars, GOODNESSKNOWS SNACK SQUARES have a higher added sugar content. For example, many RXBAR varieties contain no added sugar, relying on dates for sweetness. Consumers should always check the nutrition facts panel for added sugar and fiber when comparing snack bars.
What is 'crisp rice' in the ingredient list?
Crisp rice is an ingredient made from rice flour, rice bran, raisin juice concentrate, honey, and salt. It primarily serves to add texture and bulk to the snack square. While it contributes to the overall carbohydrate content, it is not a significant source of fiber or other micronutrients in this product.
What is a recommended portion size for these snack squares?
The serving size for GOODNESSKNOWS SNACK SQUARES is 1.20 ounces (one square). Given the calorie density and added sugar content, sticking to this single serving size is advisable. Consuming multiple squares would significantly increase your intake of added sugars and calories.
Can I eat this product if I have a nut allergy?
No, this product contains almonds and almond butter, and the ingredient list also declares peanut oil. Therefore, individuals with tree nut or peanut allergies should avoid GOODNESSKNOWS SNACK SQUARES to prevent allergic reactions.