GOODNESSKNOWS SNACK SQUARES receive a FoodScore of 23/100 (Avoid). The primary factor driving this low score is the **high amount of added sugar**.
FoodScore: 23/100 (Avoid) due to its nutritional profile.
Contains 24.7g of added sugar per 100g, contributing significantly to its low score.
Provides 5.91g of fiber per 100g, a positive nutritional aspect.
Classified as NOVA class 4, indicating it is an ultra-processed food.
A single 1.2 oz serving contains approximately 8.4g of added sugar.
Scores -18 points above the snack category average (41/100 across 2903 foods).
Fiber
5.91g
21% of Daily Value
Protein
8.82g
18% of Daily Value
Added sugar
24.7g
49% 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)+2
−
What holds it back
Added sugar (24.7g)-25
Saturated fat (4.4g)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 23
GOODNESSKNOWS SNACK SQUARES earned a FoodScore of 23 out of 100, placing them in the 'Avoid' category. This score is largely influenced by the product's added sugar content, which stands at 24.7g per 100g. This amount significantly penalizes the score, reflecting dietary guidelines that recommend limiting added sugars. The presence of dried cranberries (cranberries, sugar), brown rice syrup, and sugar as early ingredients contributes to this high sugar load. Additionally, the product is classified as NOVA class 4, meaning it is ultra-processed, incurring a 10-point penalty. While it contains beneficial ingredients like almonds and oats, the overall formulation includes several processed components and added fats, such as canola oil and milkfat, which also contribute to penalties, including 4.41g of saturated fat per 100g. On the positive side, the product receives bonuses for its fiber content (5.91g per 100g) and protein (8.82g per 100g), along with a small bonus for iron (12% DV). However, these benefits are outweighed by the penalties, especially when compared to a whole-food snack alternative.
Health benefits
What the nutrients in goodnessknows snack squares actually do for you, grounded in established dietary science.
Source of Dietary Fiber
GOODNESSKNOWS SNACK SQUARES provide 5.91g 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. Including fiber-rich foods in your diet supports regular bowel movements and overall gut function. While this product contains fiber, it is important to consider the overall nutritional profile.
Contains Protein for Satiety
With 8.82g of protein per 100g, these snack squares offer a moderate amount of protein. Protein is a key macronutrient that plays a role in satiety and muscle maintenance. Consuming protein can help you feel fuller for longer, potentially reducing overall calorie intake. The almonds and oats in the product contribute to this protein content.
Provides Iron
GOODNESSKNOWS SNACK SQUARES contribute 2.12mg of iron per 100g, which is 12% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. Including iron-rich foods in your diet is important for preventing iron deficiency. This product can be a minor source of iron within a balanced diet.
GOODNESSKNOWS SNACK SQUARES receive a FoodScore of 23/100 (Avoid). The primary factor driving this low score is the high amount of added sugar.
How to eat it
GOODNESSKNOWS SNACK SQUARES are typically consumed as a convenient, on-the-go snack. A common portion is one square, which is 1.2 oz. Due to their calorie and sugar density, they are best enjoyed in moderation.
Consider pairing a square with a piece of fruit or a handful of unsalted nuts to add additional fiber and nutrients.
Portion control is key; stick to one square per serving to manage added sugar and calorie intake.
These squares can be a quick energy source before light physical activity, but are not ideal for sustained energy or recovery.
Things to keep in mind
This product contains several common allergens, including almonds, milkfat, and soy lecithin, which are derived from tree nuts, milk, and soy, respectively. Individuals with allergies to these ingredients should avoid this product. The ingredient list also includes peanut oil, indicating a potential cross-contamination risk for those with peanut allergies. The high added sugar content (24.7g per 100g) means individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and consider its impact on their daily sugar allowance. The product is also ultra-processed (NOVA 4), which is a factor to consider for those aiming for a diet rich in whole, minimally processed foods.
GOODNESSKNOWS SNACK SQUARES receive a FoodScore of 23/100, indicating they are not considered a healthy choice according to USDA Dietary Guidelines. This is primarily due to their high added sugar content and ultra-processed nature. While they offer some fiber and protein, these benefits are outweighed by other nutritional factors.
How does GOODNESSKNOWS compare to other snack bars?
Compared to some other snack bars like an RXBar, GOODNESSKNOWS SNACK SQUARES tend to have a higher added sugar content and are more ultra-processed. For example, an RXBar often features fewer ingredients and no added sugar, relying on dates for sweetness. However, both can offer protein and fiber, so it depends on the specific product and your dietary goals.
What is 'crisp rice' in the ingredient list?
Crisp rice is a processed ingredient made from rice flour, rice bran, raisin juice concentrate, honey, and salt. It adds texture and bulk to the snack. While rice is a grain, the processing and added sugars in crisp rice contribute to the overall ultra-processed nature of the product.
What is a reasonable portion size for these snack squares?
A reasonable portion size is typically one 1.2 oz square, as indicated by the serving size. Consuming more than one square would significantly increase your intake of added sugars and calories. It's important to consider this within your daily dietary limits.
Can I eat GOODNESSKNOWS SNACK SQUARES every day?
Given the FoodScore of 23/100 and the high added sugar content, consuming GOODNESSKNOWS SNACK SQUARES daily is not recommended as a regular part of a balanced diet. Occasional consumption as an indulgence or for convenience is more appropriate. Prioritize whole, minimally processed snacks for daily intake.