KIRKLAND SIGNATURE WHOLE FANCY CASHEWS scores 71/100 (Good) on FoodScore, primarily driven by its **high protein and healthy fat profile**, despite some saturated fat and sodium.
This product earns a FoodScore of 71/100, placing it in the 'Good' category.
A serving provides 17.9g of protein and 3.6g of fiber per 100g.
The primary nutritional concern is 8.9g of saturated fat and 428.6mg of sodium per 100g.
As a NOVA class 2 food, it is a processed culinary ingredient, comparable to other roasted and salted nuts.
Portion control is key due to the calorie density of 571 calories per 100g.
Scores +30 points above the snack category average (41/100 across 2903 foods).
Fiber
3.61g
13% 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 (3.6g)+3
Protein (17.9g)+10
Micronutrients (Iron)+2
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (8.9g)-11
Sodium (428.6mg)-1
Why it scores 71
KIRKLAND SIGNATURE WHOLE FANCY CASHEWS achieves a FoodScore of 71/100, reflecting a generally positive nutritional profile for a snack. The product receives significant bonuses for its substantial protein content (17.9g per 100g) and a favorable healthy fat profile, which contributes +10 points. The presence of 3.6g of fiber and 6.43mg of iron also adds to its score. As a NOVA class 2 food, it is considered minimally processed, earning an additional +8 points. However, the score is tempered by penalties, notably 8.9g of saturated fat per 100g, which incurs an -11 point deduction. The inclusion of peanut oil and sea salt contributes to the fat and sodium content, with 428.57mg of sodium resulting in a minor -1 point penalty. Compared to a whole-food snack alternative like raw cashews, this product has added oil and salt, slightly increasing its calorie, fat, and sodium content, but it retains many of the inherent nutritional benefits of cashews.
Health benefits
What the nutrients in kirkland signature whole fancy cashews actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
KIRKLAND SIGNATURE WHOLE FANCY CASHEWS are a good source of protein, providing 17.9g per 100g. Protein is essential for muscle repair and growth, and adequate intake can contribute to feelings of fullness, potentially aiding in weight management by reducing overall calorie intake. Incorporating protein-rich snacks like cashews can help meet daily protein requirements, especially for individuals with active lifestyles or those looking to increase their protein intake.
Provides Essential Micronutrients
This product delivers a notable amount of iron, with 6.43mg per 100g, which is 36% of the Daily Value. Iron is crucial for oxygen transport in the blood and plays a vital role in energy metabolism. While not a primary source of all micronutrients, the iron content in KIRKLAND SIGNATURE cashews can contribute to preventing iron deficiency, particularly for those who may not consume enough iron from other dietary sources.
Source of Healthy Fats
Despite the presence of some saturated fat, the overall fat profile of cashews is predominantly monounsaturated and polyunsaturated fats. These healthy fats are important for heart health, helping to lower bad cholesterol levels and reduce the risk of cardiovascular disease. The fats in cashews also contribute to the absorption of fat-soluble vitamins and provide a concentrated source of energy, making them a satisfying snack.
KIRKLAND SIGNATURE WHOLE FANCY CASHEWS scores 71/100 (Good) on FoodScore, primarily driven by its high protein and healthy fat profile, despite some saturated fat and sodium.
How to eat it
KIRKLAND SIGNATURE WHOLE FANCY CASHEWS are typically enjoyed as a convenient snack straight from the bag. They can also be incorporated into meals for added texture and nutrition. A common portion size is about 1 ounce (28g), which is a small handful.
Pair cashews with fruit or vegetables to create a more balanced snack that combines healthy fats and protein with vitamins and fiber.
Chop cashews and sprinkle them over salads, oatmeal, or yogurt for added crunch and nutritional boost.
Use cashews in homemade trail mixes with dried fruit and other nuts for a customizable and energy-dense snack.
Be mindful of portion sizes; while nutritious, cashews are calorie-dense, so measuring out a serving can help manage calorie intake.
Things to keep in mind
Individuals with peanut allergies should be aware that this product contains peanut oil, as stated in the ingredient list. Although cashews are tree nuts, the presence of peanut oil indicates a potential cross-contamination risk for those with severe peanut sensitivities. The sodium content of 428.57mg per 100g is moderate; however, individuals monitoring their sodium intake for blood pressure management should consume this product in moderation, especially if consuming multiple servings or pairing with other high-sodium foods. Otherwise, for most healthy adults, this product presents no unusual cautions beyond typical allergen considerations for nuts.
Is KIRKLAND SIGNATURE WHOLE FANCY CASHEWS healthy?
KIRKLAND SIGNATURE WHOLE FANCY CASHEWS score 71/100 (Good) on FoodScore. They are a good source of protein and healthy fats, and provide iron. While they contain some saturated fat and sodium, they can be a nutritious part of a balanced diet when consumed in appropriate portions.
How does KIRKLAND SIGNATURE WHOLE FANCY CASHEWS compare to other roasted nuts?
Compared to many other roasted and salted nuts, KIRKLAND SIGNATURE WHOLE FANCY CASHEWS offer a similar nutritional profile, providing protein and healthy fats. For example, Planters Dry Roasted Peanuts also provide protein and fats, but may differ in specific micronutrient content and sodium levels. The choice often comes down to personal preference for taste and texture.
What is the role of peanut oil in this product?
Peanut oil is used in KIRKLAND SIGNATURE WHOLE FANCY CASHEWS primarily for roasting, which enhances flavor and texture. It contributes to the overall fat content of the product. For individuals with peanut allergies, its presence is a critical consideration due to potential allergic reactions.
What is a recommended portion size for these cashews?
A recommended portion size for KIRKLAND SIGNATURE WHOLE FANCY CASHEWS is typically around 1 ounce (28g), which is about a small handful. This portion provides a good balance of nutrients without excessive calories or sodium. Mindful portion control is important due to their calorie density.
Can I use these cashews in cooking or baking?
Yes, KIRKLAND SIGNATURE WHOLE FANCY CASHEWS are versatile and can be used in various cooking and baking applications. They can add texture and richness to dishes like stir-fries, curries, or baked goods. Their roasted and salted flavor can also complement both sweet and savory recipes.