KIRKLAND SIGNATURE MIXED NUTS scores 59/100 (Decent) on FoodScore, primarily driven by its beneficial fiber and protein content, balanced against its saturated fat and sodium levels.
This product received a FoodScore of 59/100, placing it in the 'Decent' category.
It provides 7.1g of fiber and 17.9g of protein per 100g, contributing positively to its score.
A notable concern is the 428.57mg of sodium per 100g, which is moderate for a snack.
Compared to a whole-food snack alternative, this NOVA 3 product is more processed.
Portion control is important due to its calorie density at 607.14 calories per 100g.
Scores +18 points above the snack category average (41/100 across 2903 foods).
Fiber
7.11g
25% of Daily Value
Protein
17.89g
36% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
428.57mg
19% of Daily Value
+
What it brings to the table
Fiber (7.1g)+9
Protein (17.9g)+10
Micronutrients (Calcium, Iron)+4
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What holds it back
Saturated fat (7.1g)-8
Sodium (428.6mg)-1
Processed (NOVA 3)-5
Why it scores 59
The KIRKLAND SIGNATURE MIXED NUTS product achieves a FoodScore of 59 out of 100, categorized as 'Decent'. This score reflects a balance of beneficial nutrients and some less favorable components. On the positive side, the product receives significant bonuses for its fiber content, providing 7.1 grams per 100 grams, and its protein content, at 17.9 grams per 100 grams. These macronutrients are important for satiety and overall dietary health. Additionally, the presence of micronutrients like calcium (11% DV) and iron (29% DV) contributes positively to the score. However, penalties are incurred due to its saturated fat content of 7.1 grams per 100 grams, which is a factor to consider for cardiovascular health. The sodium level, at 428.57 mg per 100 grams, also results in a minor penalty. Furthermore, as a NOVA class 3 product, it is considered processed, leading to a 5-point deduction. The ingredient list includes peanut oil, which is a refined oil, and sea salt, contributing to the sodium content. Compared to a whole-food snack alternative, this product is more processed due to the addition of oil and salt, though it retains many of the inherent nutritional benefits of nuts.
Health benefits
What the nutrients in kirkland signature mixed nuts actually do for you, grounded in established dietary science.
Source of Dietary Fiber
KIRKLAND SIGNATURE MIXED NUTS provides 7.1 grams of fiber per 100 grams, which is a meaningful contribution to daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and supporting a healthy gut microbiome. Including fiber-rich foods like these mixed nuts can also contribute to feelings of fullness, potentially aiding in weight management by reducing overall calorie intake. The fiber in nuts is primarily insoluble, which adds bulk to stool.
Good Source of Protein
With 17.9 grams of protein per 100 grams, this product is a good source of plant-based protein. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Incorporating protein-rich snacks can help maintain muscle mass, especially important for active individuals or those aiming for satiety. The variety of nuts, including cashews and almonds, contributes to a diverse amino acid profile.
Provides Essential Minerals
These mixed nuts offer notable amounts of essential minerals, including 11% DV for calcium and 29% DV for iron per 100 grams. Iron is crucial for oxygen transport in the blood and energy production, while calcium is vital for bone health and muscle function. While not a primary source for all minerals, the contribution from these nuts can help meet daily requirements, especially for individuals who may have gaps in their mineral intake from other dietary sources.
KIRKLAND SIGNATURE MIXED NUTS scores 59/100 (Decent) on FoodScore, primarily driven by its beneficial fiber and protein content, balanced against its saturated fat and sodium levels.
How to eat it
Mixed nuts are a versatile snack often consumed directly from the package. A typical serving size is 1 ounce, which is a small handful. They are commonly eaten between meals to curb hunger or as an addition to breakfast foods. Due to their calorie density, portion control is key to integrating them into a balanced diet.
Pair with fruit: Combine a small portion of nuts with an apple or banana for a more balanced snack that provides both fiber and healthy fats.
Add to meals: Sprinkle chopped nuts over oatmeal, yogurt, or salads to boost protein and healthy fat content.
Mind your portions: Use a measuring spoon or a small container to portion out nuts to avoid overconsumption, as their calorie count can add up quickly.
Homemade trail mix: Mix with unsweetened dried fruit and a few seeds for a customizable and nutrient-dense snack.
Things to keep in mind
This product contains several common allergens, specifically tree nuts (cashews, almonds, Brazil nuts, pecans, macadamia nuts) and peanuts, as indicated by the ingredient list. Individuals with allergies to these ingredients should avoid this product. While the product does not contain added sugars, it does have a moderate sodium content from the sea salt. Those monitoring their sodium intake, such as individuals with high blood pressure, should be mindful of portion sizes to manage their daily sodium consumption. The use of peanut oil means it is not suitable for those avoiding peanuts due to allergy or preference. There are no artificial colors, flavors, or preservatives listed, making it a relatively clean label in that regard.
KIRKLAND SIGNATURE MIXED NUTS received a FoodScore of 59/100, indicating it is a 'Decent' choice. It offers beneficial fiber and protein, along with some essential minerals. However, it also contains moderate levels of saturated fat and sodium, and is a processed food (NOVA 3). Portion control is important to maximize its benefits while managing calorie and sodium intake.
How does KIRKLAND SIGNATURE MIXED NUTS compare to other snack nuts?
Compared to many other branded mixed nuts, KIRKLAND SIGNATURE MIXED NUTS is quite similar in its nutritional profile, often featuring a blend of nuts with added oil and salt. For example, it's comparable to Planters Mixed Nuts in terms of fat and sodium content. However, opting for raw or dry-roasted, unsalted nuts from brands like Trader Joe's or Whole Foods would typically result in a lower sodium and potentially lower saturated fat option, scoring higher on FoodScore due to less processing.
What is the role of peanut oil in this product?
Peanut oil is used in KIRKLAND SIGNATURE MIXED NUTS primarily for roasting the nuts, which enhances their flavor and texture. While it contributes to the total fat content, it is a source of monounsaturated and polyunsaturated fats. However, it is a refined oil and its presence contributes to the product's NOVA 3 classification as a processed food.
What is a recommended portion size for these mixed nuts?
The recommended serving size for KIRKLAND SIGNATURE MIXED NUTS is 1 ounce (approximately 28 grams). This portion provides a good balance of nutrients without excessive calories or sodium. It's advisable to measure your portion rather than eating directly from the container to help manage intake, especially given the product's calorie density.
Can I eat these nuts every day?
Yes, you can include KIRKLAND SIGNATURE MIXED NUTS in your daily diet, provided you adhere to recommended portion sizes and balance it with other nutrient-dense foods. Due to its moderate sodium and saturated fat content, daily consumption should be mindful of your overall dietary intake of these nutrients. It can be a beneficial part of a balanced diet when consumed in moderation.