NUT HARVEST SEA SALTED WHOLE CASHEWS earns a FoodScore of 73/100 (Good), primarily driven by its **high protein content** and **healthy fat profile** from cashews, despite some sodium.
This product scores 73/100, indicating a good nutritional choice for a snack.
It provides 17.9g of protein and 3.6g of fiber per 100g serving.
The primary concern is the sodium content at 607.14mg per 100g.
Categorized as NOVA 2, it is a processed culinary ingredient, more processed than whole, raw cashews.
Consider portion control to manage calorie and sodium intake when snacking on these cashews.
Scores +32 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
607.14mg
26% 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 (7.1g)-8
Sodium (607.1mg)-2
Why it scores 73
NUT HARVEST SEA SALTED WHOLE CASHEWS achieves a FoodScore of 73 out of 100, placing it in the 'Good' category. This score reflects a balance of beneficial nutrients and some areas for moderation. The product receives significant bonuses for its protein content, providing 17.9 grams per 100g, which contributes to satiety. Its healthy fat profile, largely from the cashews themselves, also adds a substantial bonus. Furthermore, the presence of 3.6 grams of fiber per 100g and a notable amount of iron (36% DV) positively impact the score. Being classified as NOVA 2 indicates it is a minimally processed food, which is generally favorable. However, the product incurs penalties for its saturated fat content, at 7.1 grams per 100g, and its sodium level, which is 607.14 mg per 100g due to the addition of sea salt. Compared to a whole-food snack alternative like plain, unsalted cashews, this product has added oil and salt, slightly increasing its processing level and sodium content, but it still retains many of the inherent nutritional benefits of cashews.
Health benefits
What the nutrients in nut harvest sea salted whole cashews, sea salted actually do for you, grounded in established dietary science.
Supports Satiety and Muscle Health
NUT HARVEST SEA SALTED WHOLE CASHEWS are a good source of protein, providing 17.9 grams per 100g. This protein content can help promote feelings of fullness, which may be beneficial for managing appetite between meals. Adequate protein intake is also essential for muscle repair and growth, making these cashews a suitable snack for individuals looking to support their muscle health as part of a balanced diet.
Provides Essential Minerals
This product contributes to your intake of important minerals, notably iron, with 6.43 mg per 100g, accounting for 36% of the Daily Value. Iron is crucial for oxygen transport in the blood and energy production. Including foods like NUT HARVEST cashews can help meet daily iron requirements, supporting overall vitality and preventing deficiencies, especially for those who may need to increase their iron intake.
Source of Healthy Fats
Cashews are naturally rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. While the product contains some saturated fat, the overall fat profile from the cashews themselves is beneficial. These fats play a role in nutrient absorption and can contribute to overall cardiovascular health when consumed as part of a balanced diet, making this a more nutritious snack option than many highly processed alternatives.
NUT HARVEST SEA SALTED WHOLE CASHEWS earns a FoodScore of 73/100 (Good), primarily driven by its high protein content and healthy fat profile from cashews, despite some sodium.
How to eat it
NUT HARVEST SEA SALTED WHOLE CASHEWS are typically consumed as a convenient snack, often straight from the bag. A common portion is around 2 tablespoons, which is a smaller amount than the 100g used for nutritional analysis. They can also be incorporated into various dishes for added texture and nutrition.
To manage calorie and sodium intake, measure out a portion of cashews rather than eating directly from the container.
Pair cashews with a piece of fruit or some plain yogurt to create a more balanced snack with additional fiber and vitamins.
Chop cashews and sprinkle them over salads or stir-fries for added crunch and healthy fats.
Consider unsalted or lightly salted cashew options if you are monitoring your sodium intake.
Things to keep in mind
This product contains cashews, which are a tree nut allergen. Individuals with tree nut allergies should avoid this product. The ingredient list also includes expeller-pressed sunflower oil and/or expeller-pressed peanut oil, meaning it may contain peanuts, another common allergen. While the sodium content is notable at 607.14 mg per 100g, it is not excessively high for an occasional snack, but those on sodium-restricted diets should consume it in moderation. There are no artificial colors, flavors, or preservatives listed, making it a relatively clean ingredient profile for a packaged snack.
NUT HARVEST SEA SALTED WHOLE CASHEWS score 73/100, indicating a good nutritional choice. They provide protein, fiber, and healthy fats, along with iron. While they contain some sodium and saturated fat, these are balanced by other beneficial nutrients, making them a reasonable snack option when consumed in appropriate portions.
How does NUT HARVEST compare to other snack nuts?
Compared to other branded snack nuts like Planters Dry Roasted Peanuts, NUT HARVEST cashews offer a similar profile of protein and healthy fats. The main differences often lie in the specific micronutrient content and the amount of added sodium or oils, which can vary by brand and product type. Always check the nutrition label for direct comparisons.
What is 'expeller-pressed' oil?
Expeller-pressed refers to a method of oil extraction that uses mechanical pressure to separate oil from seeds, without the use of chemical solvents. This method is generally considered a more natural way to extract oil compared to solvent extraction, which often involves chemicals like hexane. It is a common practice for oils like sunflower and peanut oil.
What is a reasonable portion size for these cashews?
The declared serving size is 2 tablespoons, which is significantly less than 100g. For most individuals, a portion of about 1/4 cup (around 30g) is a common and appropriate snack size. This helps manage calorie intake, as nuts are calorie-dense, and keeps the sodium contribution in check for a single snack.
Can I use these cashews in cooking or baking?
Yes, NUT HARVEST SEA SALTED WHOLE CASHEWS can be used in cooking and baking. They add a rich, buttery flavor and a satisfying crunch to dishes. However, be mindful of the added sea salt when incorporating them into recipes, as you may need to adjust other salt additions accordingly to avoid over-salting your final product.