NUT HARVEST LIGHTLY ROASTED ALMONDS scores 67/100, a "Good" rating, primarily driven by its significant protein and fiber content, which helps balance the moderate sodium and saturated fat.
This product received a FoodScore of 67/100, indicating a "Good" nutritional choice.
A serving provides 10.71g of fiber and 21.39g of protein per 100g.
The sodium content is 607.14mg per 100g, contributing to a penalty in the score.
As a NOVA class 3 processed snack, it offers more nutrients than many highly processed alternatives.
Portion control is important due to the calorie density of 607.14 calories per 100g.
Scores +26 points above the snack category average (41/100 across 2903 foods).
Fiber
10.71g
38% of Daily Value
Protein
21.39g
43% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
607.14mg
26% of Daily Value
+
What it brings to the table
Fiber (10.7g)+12
Protein (21.4g)+10
Micronutrients (Potassium, Calcium, Iron)+6
−
What holds it back
Saturated fat (5.4g)-4
Sodium (607.1mg)-2
Processed (NOVA 3)-5
Why it scores 67
NUT HARVEST LIGHTLY ROASTED ALMONDS earns a FoodScore of 67 out of 100, placing it in the "Good" category. The primary drivers for this score are its beneficial macronutrient profile. It receives significant bonuses for its high fiber content, providing 10.71g per 100g, and its substantial protein, at 21.39g per 100g. Additionally, the product contributes meaningful amounts of potassium (15% DV), calcium (19% DV), and iron (20% DV) per 100g, adding to its positive score. However, penalties are incurred due to its saturated fat content of 5.36g per 100g and its sodium level of 607.14mg per 100g. The presence of vegetable oil (cottonseed, sunflower, peanut, and/or soybean oil) contributes to the fat content. As a NOVA class 3 processed food, it also receives a penalty, indicating it has undergone some processing beyond simple preparation. Compared to a whole-food snack alternative like raw almonds, NUT HARVEST LIGHTLY ROASTED ALMONDS has added oils and salt, which slightly reduce its overall score, though it remains a nutritionally sound option.
Health benefits
What the nutrients in nut harvest lightly roasted almonds, lightly roasted actually do for you, grounded in established dietary science.
Supports Satiety and Digestive Health
This product is a good source of dietary fiber, providing 10.71g per 100g. Fiber is known to contribute to feelings of fullness, which can be beneficial for managing appetite. The fiber content also supports healthy digestive function by adding bulk to stool and promoting regular bowel movements. Including fiber-rich foods like almonds in your diet can help maintain overall gut health.
Contributes to Muscle Maintenance and Repair
With 21.39g of protein per 100g, NUT HARVEST LIGHTLY ROASTED ALMONDS offers a significant amount of protein. Protein is an essential macronutrient vital for the growth and repair of body tissues, including muscles. Incorporating protein-rich snacks can help support muscle maintenance, especially for individuals with active lifestyles or those looking to increase their protein intake throughout the day.
Provides Key Micronutrients
This product supplies several important micronutrients. Per 100g, it provides 15% DV for potassium, 19% DV for calcium, and 20% DV for iron. Potassium is crucial for fluid balance and nerve signals, while calcium supports bone health. Iron is essential for oxygen transport in the blood. These contributions make this product a useful source of these minerals in the diet.
NUT HARVEST LIGHTLY ROASTED ALMONDS scores 67/100, a "Good" rating, primarily driven by its significant protein and fiber content, which helps balance the moderate sodium and saturated fat.
How to eat it
Almonds are a versatile snack often consumed directly from the bag or incorporated into various dishes. A typical serving size is 2 tablespoons, which is about 28 grams. They can be a convenient option for a quick energy boost or to help manage hunger between meals, but their calorie density means portion awareness is key.
Pair with fruit: Combine a small portion of almonds with an apple or a banana for a balanced snack that provides both healthy fats and carbohydrates.
Add to salads: Sprinkle a few almonds over a green salad to add crunch, protein, and healthy fats, enhancing both texture and nutritional value.
Use in oatmeal or yogurt: Stir chopped almonds into your morning oatmeal or yogurt for an extra boost of fiber and protein, making your breakfast more satisfying.
Things to keep in mind
NUT HARVEST LIGHTLY ROASTED ALMONDS contains almonds, which are a common tree nut allergen. Individuals with tree nut allergies should avoid this product. The ingredient list also includes vegetable oil (cottonseed, sunflower, peanut, and/or soybean oil), which may be a concern for those avoiding specific types of oils or with sensitivities to peanuts or soy. While the sodium content is moderate at 607.14mg per 100g, individuals monitoring their sodium intake for conditions like hypertension should be mindful of portion sizes to avoid excessive consumption.
NUT HARVEST LIGHTLY ROASTED ALMONDS received a FoodScore of 67/100, which is considered "Good." It is a nutritionally dense snack, offering significant protein and fiber, along with essential minerals like iron and calcium. While it contains some added oil and salt, it can be a part of a balanced diet when consumed in appropriate portions.
How does NUT HARVEST LIGHTLY ROASTED ALMONDS compare to other almond brands?
Compared to plain, unsalted raw almonds, NUT HARVEST LIGHTLY ROASTED ALMONDS has added vegetable oils and sea salt, which slightly increase its fat and sodium content. For instance, brands like Blue Diamond often offer raw or dry-roasted, unsalted options that would have a slightly higher FoodScore due to the absence of added ingredients. However, this product still offers comparable nutritional benefits in terms of protein and fiber.
What is the role of vegetable oil in this product?
The vegetable oil (cottonseed, sunflower, peanut, and/or soybean oil) in NUT HARVEST LIGHTLY ROASTED ALMONDS is used in the roasting process. It contributes to the texture and flavor of the almonds, giving them their characteristic 'lightly roasted' profile. It also adds to the total fat content of the product.
What is a recommended portion size for these almonds?
The declared serving size is 2 tablespoons, which is approximately 28 grams. This portion provides a good balance of nutrients without excessive calories. Given the calorie density of almonds (607.14 calories per 100g), adhering to the recommended serving size is important for managing overall caloric intake.
Can I use these almonds in cooking or baking?
Yes, NUT HARVEST LIGHTLY ROASTED ALMONDS can be used in cooking and baking. They can add a nutty flavor and crunchy texture to dishes like stir-fries, grain bowls, or baked goods such as muffins and cookies. Be mindful of the added salt when adjusting other seasonings in your recipes.