KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS score 72/100, a "Good" rating, primarily due to its beneficial fat profile and protein content, despite a notable amount of saturated fat.
This product scores 72/100, indicating a good nutritional choice.
A serving provides 17.9g of protein per 100g, contributing to satiety.
The main nutritional concern is 8.9g of saturated fat per 100g.
Compared to other whole-food snacks, this offers a similar nutrient density.
Portion control is important due to the calorie density of 571.43 calories per 100g.
Scores +31 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
0mg
0% 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
Why it scores 72
KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS achieved a FoodScore of 72 out of 100, placing it in the "Good" category. This score reflects a product that offers several nutritional advantages. It received bonus points for its protein content, providing 17.9g per 100g, and a healthy fat profile, which is largely driven by the monounsaturated and polyunsaturated fats inherent in cashews. The presence of 3.6g of fiber per 100g also contributed positively, as did the 6.43mg of iron, meeting 36% of the Daily Value. Furthermore, its classification as a NOVA class 2 food, meaning it is a processed culinary ingredient, indicates minimal processing, which is generally favorable. The primary deduction came from its saturated fat content, at 8.9g per 100g. The ingredient list is simple, containing only CASHEWS and PEANUT OIL. The use of peanut oil is a factor in the fat profile, though cashews themselves contain saturated fat. Compared to a generic whole-food snack alternative, this product offers a comparable nutrient density, particularly in terms of protein and healthy fats, making it a solid option.
Health benefits
What the nutrients in kirkland signature whole fancy unsalted cashews, unsalted actually do for you, grounded in established dietary science.
Supports Satiety and Muscle Maintenance
These cashews provide 17.9g of protein per 100g, which is a significant amount for a snack. Protein is essential for building and repairing tissues, including muscle, and plays a role in numerous bodily functions. Consuming protein-rich foods can also contribute to feelings of fullness, potentially helping with appetite management. Including a serving of these cashews can help meet daily protein needs, especially for individuals looking to increase their protein intake through plant-based sources.
Contributes to Mineral Intake
KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS are a source of iron, providing 6.43mg per 100g, which is 36% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and is necessary for energy production. Adequate iron intake is important for preventing iron deficiency. While the product does not contain significant amounts of other listed micronutrients like potassium, calcium, or magnesium, its iron contribution is noteworthy for a snack food.
Provides Beneficial Fats
Cashews are known for their fat composition, which includes a favorable balance of monounsaturated and polyunsaturated fats. These types of fats are considered heart-healthy fats and can play a role in maintaining cholesterol levels already within a healthy range. While there is 8.9g of saturated fat per 100g, the overall fat profile, including the unsaturated fats from the cashews and peanut oil, contributes to the product's nutritional value. These fats are also important for nutrient absorption and cell function.
KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS score 72/100, a "Good" rating, primarily due to its beneficial fat profile and protein content, despite a notable amount of saturated fat.
How to eat it
Cashews are a versatile snack often consumed directly from the bag. They are also commonly used as an ingredient in both sweet and savory dishes. A typical serving size is 1/4 cup, which provides a good balance of nutrients and calories for a snack.
Pair with fruit or vegetables: Combine a small portion of cashews with an apple or carrot sticks for a more balanced snack that includes fiber and vitamins.
Use in cooking: Incorporate cashews into stir-fries, salads, or homemade granola for added texture and nutrients.
Mind your portions: Due to their calorie density, measure out a 1/4 cup serving to help manage calorie intake.
Blend into smoothies: Add a small handful of cashews to smoothies for a creamy texture and protein boost.
Things to keep in mind
This product contains CASHEWS and PEANUT OIL, which are common allergens. Individuals with tree nut allergies (specifically cashews) or peanut allergies should avoid this product to prevent allergic reactions. There are no artificial colors, flavors, or preservatives listed in the ingredients. The product is unsalted, meaning it contains 0mg of sodium per 100g, which is beneficial for individuals monitoring their sodium intake. The saturated fat content, at 8.9g per 100g, is a point to consider for those managing their intake of saturated fats, though it is balanced by unsaturated fats. Overall, for individuals without nut allergies, this product presents few specific cautions beyond general dietary considerations.
Is KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS healthy?
KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS received a FoodScore of 72/100, indicating it is a good nutritional choice. It provides protein, fiber, and beneficial fats, along with iron. While it contains some saturated fat, its overall nutrient profile makes it a healthier snack option when consumed in appropriate portions.
How does KIRKLAND SIGNATURE compare to other cashew brands?
Compared to other unsalted cashew brands, such as those from Planters or Trader Joe's, KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS offers a similar nutritional profile. The primary difference often lies in the specific oil used for processing, if any, and the sourcing of the cashews. This product's use of peanut oil is a common practice in the industry.
What is the significance of 'unsalted' in this product's name?
The term 'unsalted' means that no sodium has been added to the cashews during processing. This results in a product with 0mg of sodium per 100g. This is a significant benefit for individuals looking to reduce their sodium intake, as many processed snacks can be high in added salt.
What is a recommended portion size for these cashews?
The recommended serving size for KIRKLAND SIGNATURE WHOLE FANCY UNSALTED CASHEWS is 1/4 cup. This portion provides a balance of calories and nutrients, including protein and healthy fats, without contributing excessive calories. Adhering to this portion size helps in managing overall calorie intake.
Can these cashews be used in baking or cooking?
Yes, these unsalted cashews are suitable for both baking and cooking. Their neutral flavor profile makes them a versatile ingredient. They can be added to granola, cookies, stir-fries, or used to make homemade cashew butter or milk, providing a nutritional boost and creamy texture to various recipes.