NUT HARVEST NUT & FRUIT WITH RAISINS, PEANUTS, SUNFLOWER SEED KERNELS, ALMONDS, WALNUTS, CASHEWS & DRIED CRANBERRIES MIX, NUT & FRUIT
NUT HARVEST NUT & FRUIT MIX scores 60/100 (Good) on FoodScore. Its primary nutritional strengths are its fiber and protein content from the nuts and dried fruit, though it contains some added sugar and saturated fat.
This NUT HARVEST snack earned a FoodScore of 60/100, indicating a 'Good' nutritional profile.
It provides a notable 7.1g of fiber and 14.3g of protein per 100g, contributing to satiety.
The product contains 3.6g of added sugar and 5.4g of saturated fat per 100g.
As a NOVA 3 processed snack, it is a step above ultra-processed options but less ideal than whole-food alternatives.
Portion control is key due to its calorie density at 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
3.6g
7% 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 (Iron)+2
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What holds it back
Added sugar (3.6g)-2
Saturated fat (5.4g)-4
Processed (NOVA 3)-5
Why it scores 60
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 less favorable components. The product receives significant bonuses for its fiber content, providing 7.1g per 100g, and its protein content, at 14.3g per 100g, both of which contribute positively to satiety and overall diet quality. It also gains points for micronutrients, specifically iron, at 5.14mg (29% DV). However, the score is tempered by penalties. There is a deduction for 3.6g of added sugar per 100g, which, while not excessively high for a snack containing dried fruit, still contributes to the overall sugar intake. The 5.4g of saturated fat per 100g also incurs a penalty. Furthermore, as a NOVA class 3 processed food, it receives a deduction, indicating it has undergone some processing beyond simple preparation. Compared to a whole-food snack alternative like plain nuts or fresh fruit, this NUT HARVEST mix contains additional ingredients like sugar and vegetable oils, which slightly reduce its overall nutritional density.
Health benefits
What the nutrients in nut harvest nut & fruit with raisins, peanuts, sunflower seed kernels, almonds, walnuts, cashews & dried cranberries mix, nut & fruit actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This NUT HARVEST mix provides 7.1g of fiber per 100g, which is a significant contribution to daily fiber intake. Dietary fiber is crucial for maintaining regular bowel movements and supporting overall digestive health. Including fiber-rich snacks can help meet the recommended daily intake, which many Americans fall short of. The fiber in this product comes from the combination of nuts, seeds, and dried fruits like raisins and dried cranberries.
Contributes to Protein Intake
With 14.29g of protein per 100g, this snack can help contribute to your daily protein needs. Protein is essential for muscle repair and growth, and it plays a role in satiety, helping you feel full longer. The protein in this mix primarily comes from the various nuts and seeds, including peanuts, almonds, walnuts, and cashews, making it a convenient source for those looking to boost their protein intake between meals.
Source of Essential Micronutrients
NUT HARVEST NUT & FRUIT MIX is a source of important micronutrients, particularly iron, providing 5.14mg (29% DV) per 100g. Iron is vital for oxygen transport in the blood and energy production. While it doesn't provide a broad spectrum of micronutrients, the presence of iron is a notable benefit, especially for individuals who may need to increase their intake of this mineral. The nuts and seeds within the mix are natural sources of these micronutrients.
NUT HARVEST NUT & FRUIT MIX scores 60/100 (Good) on FoodScore. Its primary nutritional strengths are its fiber and protein content from the nuts and dried fruit, though it contains some added sugar and saturated fat.
How to eat it
Nut and fruit mixes are commonly consumed as a convenient, on-the-go snack. People often eat them directly from the bag, making portion control a common challenge given their calorie density. They can also be added to other foods for texture and flavor.
Measure out a 0.25 cup serving to manage calorie intake, as the nuts and dried fruit are energy-dense.
Pair this mix with a piece of fresh fruit or a serving of plain yogurt to add volume and additional nutrients, enhancing satiety.
Use this mix as a topping for oatmeal or salads to incorporate healthy fats, fiber, and protein into a meal.
Consider making your own trail mix with unsalted nuts and unsweetened dried fruit to reduce added sugar and sodium.
Things to keep in mind
This NUT HARVEST product contains several common allergens, including peanuts, almonds, walnuts, and cashews, which are tree nuts. Individuals with allergies to these ingredients should avoid this product. The ingredient list also includes vegetable oil (cottonseed, sunflower, peanut, and/or soybean oil) and sea salt. While the added sugar content is not extremely high (3.6g per 100g), individuals monitoring their sugar intake, such as those with diabetes, should factor this into their daily allowance. The sodium content at 232.14mg per 100g is moderate; however, those on sodium-restricted diets should be mindful of portion sizes.
NUT HARVEST NUT & FRUIT MIX scores 60/100, which is considered 'Good' on FoodScore. It offers beneficial fiber and protein from nuts and dried fruit. However, it also contains some added sugar and saturated fat, and it is a processed food. It can be part of a balanced diet when consumed in moderation.
How does NUT HARVEST compare to other snack mixes?
Compared to a generic trail mix that might contain chocolate candies or heavily sweetened dried fruit, NUT HARVEST NUT & FRUIT MIX is generally a better option due to its lower added sugar content (3.6g per 100g) and higher protein and fiber. However, compared to a whole-food snack like a handful of plain almonds or a piece of fruit, it contains more added ingredients and is more processed. For example, a KIND bar might have similar protein and fiber but could also have varying levels of added sugar depending on the flavor.
What is the role of 'sugar' in the ingredient list?
The 'sugar' listed in the ingredients contributes to the 3.6g of added sugar per 100g in this product. It is used to sweeten the dried cranberries and possibly other components of the mix. While the amount is relatively low for a snack mix, it's important to be aware of all sources of added sugar in your diet.
What is a recommended portion size for this snack?
The recommended serving size is 0.25 cup, which is approximately 35g. This portion provides around 175 calories. Sticking to this serving size helps manage calorie intake and ensures you're not overconsuming added sugar or saturated fat from the mix.
Can I eat this mix every day?
This mix can be consumed daily as part of a balanced diet, provided it fits within your overall calorie and nutrient goals. Due to its calorie density and the presence of added sugar and saturated fat, it's best to consume it in moderation and balance it with other whole, unprocessed foods throughout your day. Consider rotating it with other snack options like fresh fruit or plain nuts.