NUT HARVEST NUT & FRUIT MIX earns a FoodScore of 60/100 (Good), primarily driven by its notable protein and fiber content, balanced against the presence of added sugar and its processed nature.
This NUT HARVEST product scores 60/100, indicating a good nutritional profile.
It provides a significant 14.29g of protein and 7.11g of fiber per 100g serving.
A key concern is the 7.1g of added sugar per 100g, contributing to penalties.
As a NOVA 3 processed snack, it is less optimal than a whole-food alternative.
Portion control is important due to its calorie density (500 calories per 100g).
Scores +19 points above the snack category average (41/100 across 2903 foods).
Fiber
7.11g
25% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
7.1g
14% of Daily Value
Sodium
232.14mg
10% of Daily Value
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What it brings to the table
Fiber (7.1g)+9
Protein (14.3g)+10
Micronutrients (Potassium, Iron)+4
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What holds it back
Added sugar (7.1g)-7
Saturated fat (3.6g)-1
Processed (NOVA 3)-5
Why it scores 60
The NUT HARVEST NUT & FRUIT MIX achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. This score reflects a balance of beneficial nutrients and some factors that detract from its overall nutritional quality. On the positive side, the product receives bonuses for its substantial protein content, providing 14.29g per 100g, and its significant fiber contribution of 7.11g. These are important macronutrients that support satiety and digestive health. Additionally, the mix offers valuable micronutrients, specifically potassium (607.14mg) and iron (5.71mg), which contribute positively to the score. However, penalties are incurred due to the presence of 7.1g of added sugar per 100g, which is a common concern in many snack products. The saturated fat content, at 3.57g per 100g, also results in a minor penalty. Furthermore, its classification as a NOVA class 3 food indicates it is processed, leading to a deduction. When compared to a whole-food snack alternative, such as plain nuts and dried fruit without added sugar, the NUT HARVEST mix is less ideal due to the processing and added sugars, though it still offers more nutritional value than many highly processed snacks.
Health benefits
What the nutrients in nut harvest nut & fruit mix actually do for you, grounded in established dietary science.
Supports Satiety and Muscle Health
This NUT HARVEST mix is a good source of protein, with 14.29g per 100g. Protein is essential for muscle repair and growth, and it plays a key role in promoting feelings of fullness, which can help manage appetite. The combination of various nuts like peanuts, almonds, walnuts, and cashews contributes to this protein content, making it a convenient option for a quick protein boost between meals or after physical activity.
Contributes to Digestive Health
With 7.11g of fiber per 100g, this product can contribute to your daily fiber intake. Dietary fiber is crucial for maintaining healthy digestion, promoting regular bowel movements, and supporting a healthy gut microbiome. The fiber comes from both the nuts and the dried fruits, such as raisins and dried cranberries, offering a mix of soluble and insoluble fibers that benefit overall digestive function.
Provides Essential Minerals
The NUT HARVEST NUT & FRUIT MIX supplies several important minerals, including a notable 607.14mg of potassium (13% DV) and 5.71mg of iron (32% DV) per 100g. Potassium is vital for maintaining fluid balance and blood pressure, while iron is essential for oxygen transport in the blood and energy production. These minerals are naturally present in the nuts and dried fruits within the mix, supporting various bodily functions.
NUT HARVEST NUT & FRUIT MIX earns a FoodScore of 60/100 (Good), primarily driven by its notable protein and fiber content, balanced against the presence of added sugar and its processed nature.
How to eat it
Nut and fruit mixes like NUT HARVEST are typically consumed as a convenient, on-the-go snack. They are often eaten directly from the package, making them popular for busy schedules or as a quick energy source. Due to their calorie density, portion control is important to align with dietary goals.
Pair with a source of lean protein like plain Greek yogurt or cottage cheese to enhance satiety and balance the snack.
Measure out a serving (0.25 cup) to avoid overconsumption, especially given the calorie density of nuts and dried fruit.
Use as a topping for oatmeal or salads to add texture, flavor, and a boost of fiber and protein.
Consider this mix as a pre-workout snack for sustained energy due to its blend of carbohydrates and fats.
Things to keep in mind
Individuals with nut allergies (peanuts, almonds, walnuts, cashews) must avoid this product, as it contains multiple tree nuts and peanuts. The ingredient list also includes 'sunflower seed kernels,' which are generally safe but should be noted for those with specific seed sensitivities. While the added sugar content (7.1g per 100g) is not excessively high, individuals monitoring their sugar intake, such as those with diabetes, should account for it. The product is processed (NOVA class 3), meaning it has undergone some level of industrial processing, which can be a consideration for those aiming for a diet rich in whole, unprocessed foods. The use of expeller-pressed sunflower oil is a common processing aid.
The NUT HARVEST NUT & FRUIT MIX scores 60/100, which is considered 'Good' by FoodScore standards. It offers beneficial nutrients like protein (14.29g) and fiber (7.11g), along with iron and potassium. However, it also contains 7.1g of added sugar per 100g and is a processed food (NOVA 3), so it's best consumed in moderation as part of a balanced diet.
How does NUT HARVEST NUT & FRUIT MIX compare to other snack options?
Compared to a plain bag of mixed nuts without dried fruit or added sugar, the NUT HARVEST mix has higher sugar content due to the dried cranberries and added sugar. When compared to a highly processed snack like a bag of potato chips, this mix offers significantly more protein and fiber, making it a more nutrient-dense choice. For example, a KIND bar might have similar protein but potentially less added sugar depending on the specific flavor.
What is 'expeller-pressed sunflower oil' and should I be concerned?
Expeller-pressed sunflower oil is a type of oil extracted mechanically without the use of chemical solvents. While it is a less refined oil compared to chemically extracted alternatives, it is still a processed ingredient. For most consumers, it is not a significant concern, but those aiming for a diet free of all processed oils might prefer snacks without it.
What is a recommended portion size for this mix?
The declared serving size is 0.25 cup, which is 'about' 28g. Per 100g, this product contains 500 calories, so a 0.25 cup serving would be approximately 140 calories. Sticking to the recommended serving size is important to manage calorie intake, especially if you are watching your weight or calorie goals.
Can I eat NUT HARVEST NUT & FRUIT MIX every day?
While this mix offers good nutrients, daily consumption depends on your overall dietary pattern. Due to its added sugar content and NOVA 3 classification, it's generally recommended to vary your snacks with whole, unprocessed foods. If consumed daily, ensure it fits within your calorie and added sugar limits for the day.