NUT HARVEST WHOLE CASHEWS, SEA SALTED earns a FoodScore of 75/100 (Very good), primarily driven by its **high protein content** and **healthy fat profile** from cashews.
This product scores 75/100 (Very good) on FoodScore.
It provides 17.9g of protein and 635.71mg of potassium per 100g.
A serving contains 500mg of sodium, which is 22% of the Daily Value.
As a NOVA 2 processed culinary ingredient, it's a good whole-food snack alternative.
Portion control is important due to its calorie density.
Scores +34 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
500mg
22% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (17.9g)+10
Micronutrients (Potassium, Iron)+4
Healthy fat profile+10
Minimally processed (NOVA 2)+8
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What holds it back
Saturated fat (7.1g)-8
Sodium (500mg)-2
Why it scores 75
NUT HARVEST WHOLE CASHEWS, SEA SALTED achieves a FoodScore of 75 out of 100, placing it in the 'Very good' category. This score reflects its strong nutritional contributions from cashews, which are a minimally processed ingredient. The product receives significant bonuses for its protein content, providing 17.9g per 100g, and its healthy fat profile, largely composed of monounsaturated and polyunsaturated fats. It also contributes 3.6g of fiber and notable amounts of potassium (635.71mg) and iron (10.71mg), further boosting its score. However, the presence of 7.1g of saturated fat and 500mg of sodium per 100g incurs minor penalties. The use of expeller-pressed sunflower oil and/or expeller-pressed peanut oil as a processing aid is a neutral factor, as these oils are generally considered healthier options. Compared to a whole-food snack alternative like plain, unsalted cashews, this product's primary difference is the added sea salt, which contributes to its sodium content.
Health benefits
What the nutrients in nut harvest whole cashews, sea salted actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This product is a good source of protein, providing 17.9g per 100g. Protein is essential for muscle repair and growth, and consuming adequate amounts can help with satiety, potentially reducing overall calorie intake. Including a portion of NUT HARVEST cashews as part of a meal or snack can contribute to meeting daily protein needs, especially for individuals with active lifestyles or those looking to manage hunger between meals.
Contributes to Mineral Intake
NUT HARVEST WHOLE CASHEWS, SEA SALTED offers meaningful amounts of essential minerals. It provides 635.71mg of potassium (14% DV) and 10.71mg of iron (60% DV) per 100g. Potassium is important for maintaining fluid balance and blood pressure, while iron is crucial for oxygen transport in the blood and preventing anemia. Incorporating cashews into the diet can help diversify mineral intake and support various bodily functions.
Source of Healthy Fats
The fat content in these cashews is predominantly from monounsaturated and polyunsaturated fats, which are considered beneficial for heart health. While it contains 7.1g of saturated fat per 100g, the overall fat profile is favorable. These healthy fats play a role in nutrient absorption and can contribute to feelings of fullness. Choosing snacks with a good fat profile, like NUT HARVEST cashews, can be a part of a balanced dietary pattern.
NUT HARVEST WHOLE CASHEWS, SEA SALTED earns a FoodScore of 75/100 (Very good), primarily driven by its high protein content and healthy fat profile from cashews.
How to eat it
NUT HARVEST WHOLE CASHEWS, SEA SALTED are typically consumed as a standalone snack, often in small handfuls throughout the day. They can also be added to various dishes for texture and flavor. A common portion size is 2 tablespoons, which is about 28 grams.
Combine with fruit: Pair a small portion of cashews with a piece of fruit like an apple or banana for a balanced snack that provides fiber, protein, and healthy fats.
Add to salads or stir-fries: Chop cashews and sprinkle them over salads or add them to stir-fries for added crunch and nutrients.
Mindful portioning: Due to their calorie density, measure out a serving of cashews to help manage calorie intake and avoid overconsumption.
Homemade trail mix: Create your own trail mix by combining these cashews with unsalted nuts, seeds, and dried fruit to control sodium and added sugar.
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 of 500mg per 100g is not excessively high, it contributes to daily intake. Those monitoring their sodium intake, such as individuals with high blood pressure, should be mindful of portion sizes. The product is otherwise straightforward in its ingredient profile, without artificial colors, flavors, or preservatives that often raise concerns.
Are NUT HARVEST WHOLE CASHEWS, SEA SALTED healthy?
NUT HARVEST WHOLE CASHEWS, SEA SALTED are a nutritionally dense snack with a FoodScore of 75/100, indicating a 'Very good' rating. They provide significant protein, fiber, and healthy fats. While they contain some sodium and saturated fat, these are balanced by the overall nutrient profile from the cashews themselves.
How do NUT HARVEST cashews compare to Planters cashews?
Compared to other branded cashews like those from Planters, NUT HARVEST cashews offer a similar nutritional profile as both are primarily cashews with added oil and salt. The choice often comes down to personal preference for taste and texture, as the core nutritional benefits of cashews remain consistent across brands. Always check the specific ingredient list and nutrition facts for any subtle differences.
What is 'expeller-pressed' oil?
Expeller-pressed refers to a method of extracting oil from seeds or nuts using mechanical pressure rather than chemical solvents. This method is generally considered a more natural and less processed way to obtain oil. The presence of expeller-pressed sunflower oil and/or peanut oil in this product indicates a less chemically intensive oil extraction process.
What is a recommended portion size for these cashews?
The recommended serving size for NUT HARVEST WHOLE CASHEWS, SEA SALTED is 2 tablespoons, which is approximately 28 grams. This portion provides a good balance of nutrients without excessive calories. Adhering to this serving size helps in managing calorie and sodium intake effectively.
Can I use these cashews in cooking or baking?
Yes, NUT HARVEST WHOLE CASHEWS, SEA SALTED can be used in cooking and baking. Their mild flavor and firm texture make them versatile for adding to stir-fries, curries, salads, or even as a base for homemade cashew butter or cream. Be mindful of the added sea salt when incorporating them into recipes that already contain salt.