KIRKLAND SIGNATURE ORGANIC NUTS & BERRIES WITH PUMPKIN SEEDS
KIRKLAND SIGNATURE ORGANIC NUTS & BERRIES WITH PUMPKIN SEEDS scores 39/100 (Poor) due primarily to its significant **added sugar** content, which offsets the benefits from its nuts and seeds.
This snack scores 39/100 (Poor) on the FoodScore scale.
It provides a notable 6.7g of fiber per 100g, contributing to satiety.
The product contains 23.31g of added sugar per 100g, a primary nutritional concern.
Compared to a whole-food snack alternative, this product is more processed (NOVA 3).
Portion control is important given the calorie density and added sugar content.
Scores -2 points above the snack category average (41/100 across 2903 foods).
Fiber
6.7g
24% of Daily Value
Protein
13.3g
27% of Daily Value
Added sugar
23.31g
47% of Daily Value
Sodium
50mg
2% of Daily Value
+
What it brings to the table
Fiber (6.7g)+8
Protein (13.3g)+9
Micronutrients (Iron)+2
−
What holds it back
Added sugar (23.3g)-25
Processed (NOVA 3)-5
Why it scores 39
KIRKLAND SIGNATURE ORGANIC NUTS & BERRIES WITH PUMPKIN SEEDS receives a FoodScore of 39 out of 100, placing it in the 'Poor' category. The score is significantly impacted by the added sugar content, which contributes a substantial -25 penalty. At 23.31g of added sugar per 100g, this is a considerable amount, primarily from the "organic cane sugar" and "organic sugar" used in the dried blueberries and cranberries. Despite being marketed as a healthy snack, the processing level (NOVA class 3) also incurs a -5 penalty. On the positive side, the product gains +8 for its 6.7g of fiber and +9 for its 13.3g of protein per 100g, both primarily from the nuts and seeds. It also receives a minor +2 bonus for its iron content (3.6mg, 20% DV). However, these benefits are largely overshadowed by the high added sugar. Compared to a whole-food snack alternative like plain nuts or fresh berries, this KIRKLAND SIGNATURE product contains significantly more added sugar and is more processed.
Health benefits
What the nutrients in kirkland signature organic nuts & berries with pumpkin seeds actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This product provides 6.7g of fiber per 100g, which can contribute to daily fiber intake. Dietary fiber is important for digestive health and can help promote feelings of fullness, potentially aiding in appetite regulation. The fiber content primarily comes from the organic cashews, almonds, and pumpkin seeds.
Provides Plant-Based Protein
With 13.3g of protein per 100g, this snack offers a notable amount of plant-based protein. Protein is essential for muscle repair, growth, and overall body function. The protein in this mix is derived from the various nuts and seeds, such as organic cashews, almonds, and pumpkin seeds.
Contains Essential Minerals
KIRKLAND SIGNATURE ORGANIC NUTS & BERRIES WITH PUMPKIN SEEDS contributes to the intake of certain minerals, particularly iron, providing 3.6mg (20% DV) per 100g. Iron is crucial for oxygen transport in the blood and energy production. The nuts and seeds are the primary sources of these minerals.
KIRKLAND SIGNATURE ORGANIC NUTS & BERRIES WITH PUMPKIN SEEDS scores 39/100 (Poor) due primarily to its significant added sugar content, which offsets the benefits from its nuts and seeds.
How to eat it
This nuts and berries mix is typically consumed as a convenient snack, often straight from the bag. It's common to use it as a quick energy boost between meals or as a topping for other foods. Given its calorie density, portion control is key.
Combine a small portion with plain Greek yogurt or oatmeal to add fiber and protein without excessive added sugar.
Use as a topping for salads or a small addition to trail mix with unsweetened ingredients to dilute the added sugar.
Measure out a 1/4 cup serving to manage calorie and sugar intake effectively, as it's easy to overconsume directly from the package.
Consider this a treat rather than a daily staple, especially if you are monitoring your added sugar intake.
Things to keep in mind
Individuals with tree nut allergies (cashews, almonds) should avoid this product, as these are primary ingredients. The product also contains a notable amount of added sugar, primarily from "organic cane sugar" and "organic sugar" in the dried fruit. Consumers managing blood sugar levels, such as those with diabetes, should be mindful of the 23.31g of added sugar per 100g. While the sodium content is low (50mg per 100g), the overall processing (NOVA class 3) indicates it is not a whole food. There are no artificial sweeteners, colors, or preservatives listed.
Is KIRKLAND SIGNATURE ORGANIC NUTS & BERRIES WITH PUMPKIN SEEDS healthy?
This product scores 39/100 (Poor) on FoodScore. While it offers fiber and protein from nuts and seeds, its significant added sugar content (23.31g per 100g) is a primary factor in its lower score. It's best viewed as an occasional snack rather than a daily staple.
How does KIRKLAND SIGNATURE ORGANIC NUTS & BERRIES WITH PUMPKIN SEEDS compare to a plain bag of nuts?
Compared to a plain bag of unsalted, unflavored nuts (like a bag of Planters almonds), this KIRKLAND SIGNATURE product contains added sugars from the dried berries. Plain nuts would typically have a higher FoodScore due to the absence of added sugars and being less processed.
What is 'organic cane sugar' and why is it in this product?
"Organic cane sugar" is a sweetener derived from sugarcane, processed to be organic. It is included in this product to sweeten the dried blueberries and cranberries, which can be tart on their own. It contributes to the product's overall added sugar content.
What is a recommended portion size for this snack?
The declared serving size is 1/4 cup. This portion provides a reasonable amount of calories and nutrients for a snack. Adhering to this portion size helps manage the intake of added sugars and total calories from this energy-dense product.
Can I use this mix in baking or cooking?
Yes, this mix can be used in baking or cooking, such as in muffins, granola bars, or as a topping for baked goods. However, be mindful of the added sugar it contributes to your recipe, especially if you are also adding other sweeteners.