NUT HARVEST ALMONDS, LIGHTLY ROASTED earns a FoodScore of 79/100 (Very good), primarily driven by its significant fiber and protein content, along with a favorable fat profile.
FoodScore: 79/100 (Very good) for NUT HARVEST ALMONDS, LIGHTLY ROASTED.
A strength is its high fiber content, providing 10.71g per 100g.
The sodium content is 535.71mg per 100g, which is a moderate concern.
This product is a NOVA class 2 item, indicating it is a processed culinary ingredient.
Consider portion control due to its calorie density.
Scores +38 points above the snack category average (41/100 across 2903 foods).
Fiber
10.71g
38% of Daily Value
Protein
17.89g
36% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
535.71mg
23% of Daily Value
+
What it brings to the table
Fiber (10.7g)+12
Protein (17.9g)+10
Micronutrients (Potassium, Calcium, Iron)+6
Healthy fat profile+10
Minimally processed (NOVA 2)+8
Bonus cap (+35)-11
−
What holds it back
Saturated fat (5.4g)-4
Sodium (535.7mg)-2
Why it scores 79
NUT HARVEST ALMONDS, LIGHTLY ROASTED achieves a FoodScore of 79 out of 100, placing it in the 'Very good' category. This score reflects its strong nutritional profile, particularly its high content of beneficial macronutrients and micronutrients. The product receives significant bonuses for its substantial fiber content, providing 10.71g per 100g, and its protein contribution of 17.89g per 100g. Additionally, the presence of potassium (592.86mg), calcium (253.93mg), and iron (3.57mg) contributes positively to the score. The fat profile is also favorable, with a high proportion of unsaturated fats, earning a bonus for its healthy fat composition. As a NOVA class 2 food, it is considered minimally processed, which further boosts its score. However, some minor penalties are applied due to the saturated fat content (5.36g per 100g) and the sodium level (535.71mg per 100g). Compared to a whole-food snack alternative, NUT HARVEST ALMONDS offers convenience while retaining many of the inherent benefits of whole almonds, with the addition of expeller-pressed sunflower oil and/or expeller-pressed peanut oil and sea salt.
Health benefits
What the nutrients in nut harvest almonds, lightly roasted actually do for you, grounded in established dietary science.
Supports Digestive Health
This product is a good source of dietary fiber, providing 10.71g per 100g. Adequate fiber intake is important for maintaining regular bowel movements and can contribute to overall digestive wellness. Including fiber-rich foods like NUT HARVEST ALMONDS in your diet can help support a healthy gut microbiome and may contribute to feelings of fullness.
Contributes to Muscle Maintenance
With 17.89g of protein per 100g, NUT HARVEST ALMONDS can contribute to your daily protein needs. Protein is an essential macronutrient involved in the repair and building of tissues, including muscle. Incorporating protein-rich snacks can be beneficial for individuals looking to support muscle health, especially when paired with physical activity.
Provides Essential Minerals
NUT HARVEST ALMONDS are a source of several important minerals, including calcium (20% DV), iron (20% DV), and potassium (13% DV) per 100g. Calcium is crucial for bone health, while iron is vital for oxygen transport in the blood. Potassium plays a role in maintaining fluid balance and nerve function. These minerals are important for various bodily functions and overall well-being.
NUT HARVEST ALMONDS, LIGHTLY ROASTED earns a FoodScore of 79/100 (Very good), primarily driven by its significant fiber and protein content, along with a favorable fat profile.
How to eat it
NUT HARVEST ALMONDS, LIGHTLY ROASTED are typically consumed as a convenient snack between meals or as an addition to other foods. A common serving size is about 2 tablespoons, which is a calorie-dense portion. They can be a quick way to add nutrients and satiety to your diet.
Pair with fruit: Combine a small handful of almonds with an apple or banana for a balanced snack that provides both fiber and healthy fats.
Add to meals: Sprinkle chopped almonds over oatmeal, yogurt, or salads to boost protein and fiber content.
Mind your portions: Due to their calorie density, measure out your serving to avoid overconsumption, especially if you are monitoring calorie intake.
Consider unsalted options: If managing sodium intake, look for unsalted almond varieties to reduce sodium contribution from snacks.
Things to keep in mind
Individuals with tree nut allergies should avoid NUT HARVEST ALMONDS, as almonds are a common allergen. The product also states it may contain expeller-pressed peanut oil, which is a concern for those with peanut allergies. The sodium content of 535.71mg per 100g is moderate; individuals monitoring their sodium intake for conditions like hypertension should be mindful of portion sizes. While generally well-tolerated, the fiber content might cause mild digestive discomfort in sensitive individuals if consumed in very large quantities without adequate hydration.
NUT HARVEST ALMONDS, LIGHTLY ROASTED received a FoodScore of 79/100, indicating it is a very good choice nutritionally. It is rich in fiber, protein, and healthy fats, and provides essential minerals like calcium and iron. The primary considerations are its calorie density and moderate sodium content.
How does NUT HARVEST ALMONDS compare to other snack nuts?
Compared to many other snack nuts, NUT HARVEST ALMONDS offers a similar profile of healthy fats, fiber, and protein. For example, compared to Planters Dry Roasted Peanuts, NUT HARVEST ALMONDS generally have a lower saturated fat content and a comparable fiber amount. The 'lightly roasted' preparation means minimal processing beyond roasting and salting.
What is 'expeller-pressed sunflower oil'?
Expeller-pressed sunflower oil is a type of oil extracted using a mechanical press, rather than chemical solvents. This method is often preferred for its minimal processing. It is primarily a source of monounsaturated and polyunsaturated fats, which are considered healthy fats.
How many NUT HARVEST ALMONDS can I eat in a day?
The recommended serving size for NUT HARVEST ALMONDS is 2 tablespoons. While they are nutritious, they are also calorie-dense. The appropriate daily intake depends on your individual calorie needs and overall dietary pattern. Moderation is key to fitting them into a balanced diet.
Can I use NUT HARVEST ALMONDS in cooking or baking?
Yes, NUT HARVEST ALMONDS can be used in cooking and baking. Their lightly roasted flavor makes them versatile for adding texture and nutrients to dishes like granola, baked goods, or as a crunchy topping for savory meals. Be mindful of the added salt when incorporating them into recipes.