KIRKLAND SIGNATURE, FLAVORED CASHEWS, DARK CHOCOLATE TOASTED COCONUT, DARK CHOCOLATE TOASTED COCONUT
KIRKLAND SIGNATURE Flavored Cashews score 6/100 (Avoid) primarily due to its **high levels of added sugar and saturated fat**, classifying it as ultra-processed.
FoodScore: 6/100 (Avoid) due to significant added sugar and saturated fat.
Contains 10g of protein per 100g, contributing positively to satiety.
Major concern is 25.67g of added sugar per 100g, exceeding daily recommendations.
Compared to plain sparkling water, this product is significantly higher in calories and sugar.
Portion control is key for this product due to its caloric density.
Scores -26 points above the beverage category average (32/100 across 3796 foods).
Fiber
3.3g
12% of Daily Value
Protein
10g
20% of Daily Value
Added sugar
25.67g
51% of Daily Value
Sodium
267mg
12% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (10g)+6
−
What holds it back
Added sugar (25.7g)-25
Saturated fat (23.3g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 6
KIRKLAND SIGNATURE Flavored Cashews receive a FoodScore of 6/100, placing it in the 'Avoid' category. This score is largely driven by its nutritional profile, which includes significant penalties. The product contains 25.67g of added sugar per 100g, a substantial amount that incurs a -25 point penalty. Additionally, its 23.3g of saturated fat per 100g leads to a -15 point penalty. As a NOVA class 4 food, it is considered ultra-processed, resulting in a further -10 point deduction, and the presence of concentrated ultra-processed fat contributes another -3 points. While the product does offer 10g of protein (+6 points) and 3.3g of fiber (+3 points) per 100g, these bonuses are not enough to offset the penalties. Ingredients like sugar and palm kernel oil are key contributors to the high added sugar and saturated fat content. Compared to a baseline of plain sparkling water, KIRKLAND SIGNATURE Flavored Cashews are a calorie-dense, nutrient-poor option with high levels of added sugar and fat.
Health benefits
What the nutrients in kirkland signature, flavored cashews, dark chocolate toasted coconut, dark chocolate toasted coconut actually do for you, grounded in established dietary science.
Source of Protein
KIRKLAND SIGNATURE Flavored Cashews provide 10g of protein per 100g. Protein is an essential macronutrient that plays a role in muscle repair and growth, and can contribute to feelings of fullness. While not a primary protein source, this amount can supplement daily protein intake, especially when consumed as part of a balanced snack. The protein content comes primarily from the cashews themselves, offering a plant-based option for those looking to increase their protein intake through snacks.
Contains Dietary Fiber
This product offers 3.3g of fiber per 100g. Dietary fiber is important for digestive health and can help regulate blood sugar levels. While this amount is not exceptionally high, it does contribute to your daily fiber goals. Including fiber-rich foods in your diet can support gut function and overall well-being. The fiber in this product is primarily derived from the cashews and coconut components.
Provides Healthy Fats from Cashews
Despite the high saturated fat content from other ingredients, cashews themselves are a source of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease when consumed in moderation as part of a balanced diet. However, the overall fat profile of this product is skewed by the addition of palm kernel oil and the dark chocolate components.
KIRKLAND SIGNATURE Flavored Cashews score 6/100 (Avoid) primarily due to its high levels of added sugar and saturated fat, classifying it as ultra-processed.
How to eat it
KIRKLAND SIGNATURE Flavored Cashews are typically consumed as a snack, often straight from the bag. Given their caloric density and high added sugar, they are best enjoyed in controlled portions rather than as a primary meal component. They can be a convenient option for a quick energy boost.
To manage portion size, measure out a serving (5 pieces) into a small bowl instead of eating directly from the bag to avoid overconsumption.
Pair these cashews with a piece of fruit or a handful of plain nuts to add more fiber and nutrients, helping to create a more balanced snack.
Consider using these cashews sparingly as a topping for plain yogurt or oatmeal to add flavor and texture without relying on them as the sole snack.
Due to the high added sugar content, this product is best enjoyed as an occasional treat rather than a daily snack option.
Things to keep in mind
This product contains several common allergens, including tree nuts (cashews, coconut), milk, and soy, which are clearly listed on the ingredient label. Individuals with allergies to these ingredients should avoid consumption. The presence of palm kernel oil contributes significantly to the saturated fat content, which, when consumed in excess, can impact cardiovascular health. Due to the high added sugar (25.67g per 100g), individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very small portions. The product is also classified as ultra-processed, which generally suggests a higher presence of ingredients that may not contribute to overall nutritional density.
KIRKLAND SIGNATURE Flavored Cashews receive a FoodScore of 6/100, indicating they are not a healthy choice for regular consumption. This is largely due to their high added sugar and saturated fat content, and their classification as an ultra-processed food. While they offer some protein and fiber, these benefits are outweighed by less desirable nutritional aspects.
How does KIRKLAND SIGNATURE Flavored Cashews compare to plain cashews?
Compared to plain, unsalted cashews, KIRKLAND SIGNATURE Flavored Cashews are significantly higher in added sugar and saturated fat. Plain cashews offer similar protein and fiber but without the added sugars and oils, making them a more nutritionally sound choice. For example, a serving of plain cashews would not contain ingredients like dark chocolate or sugar as primary components.
What is the impact of 'natural flavor' in this product?
The term 'natural flavor' in KIRKLAND SIGNATURE Flavored Cashews refers to flavorings derived from natural sources, but it doesn't specify the exact components. While generally recognized as safe, these flavors can contribute to the palatability of ultra-processed foods, potentially encouraging overconsumption. Their nutritional impact is typically minimal, but they are a marker of processing.
What is a reasonable portion size for KIRKLAND SIGNATURE Flavored Cashews?
The declared serving size is 5 pieces, which is approximately 25g. Given the product's high caloric density and added sugar, adhering to this small portion size is crucial for moderation. Consuming larger portions will significantly increase your intake of calories, added sugar, and saturated fat.
Are there any specific concerns about the 'soy lecithin' ingredient?
Soy lecithin is an emulsifier commonly used in many processed foods, including KIRKLAND SIGNATURE Flavored Cashews. It helps to stabilize ingredients and improve texture. For most people, soy lecithin is safe to consume. However, individuals with severe soy allergies should be aware of its presence, though it typically contains very little soy protein.