RARE FARE FOODS FRUIT AND SEED BLEND, FRUIT AND SEED
RARE FARE FOODS FRUIT AND SEED BLEND scores 52/100 (Decent) on FoodScore, primarily due to its notable protein and fiber content, balanced against the presence of added sugar.
FoodScore: 52/100 (Decent) for RARE FARE FOODS FRUIT AND SEED BLEND.
A strength is its protein content at 14.29g per 100g, contributing to satiety.
The main concern is 10.7g of added sugar per 100g, contributing to calorie density.
This NOVA 3 processed snack offers more fiber and protein than many whole-food snack alternatives.
Portion control is important, as 0.25 cup is a small serving size for 500 calories per 100g.
Scores +11 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
10.7g
21% of Daily Value
Sodium
18mg
1% of Daily Value
+
What it brings to the table
Fiber (7.1g)+9
Protein (14.3g)+10
Micronutrients (Iron)+2
−
What holds it back
Added sugar (10.7g)-13
Saturated fat (3.6g)-1
Processed (NOVA 3)-5
Why it scores 52
RARE FARE FOODS FRUIT AND SEED BLEND achieves a FoodScore of 52 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and some less favorable components. The product receives significant bonuses for its protein content, providing 14.29g per 100g, and its fiber content, at 7.11g per 100g. These contribute positively to satiety and digestive health. However, the score is tempered by penalties, notably from the 10.7g of added sugar per 100g, primarily from cane sugar and the processing of dried cranberries. There is also a minor penalty for saturated fat (3.57g per 100g) and a standard penalty for being a NOVA 3 processed food. While it offers more fiber and protein than many simple whole-food snack alternatives like a piece of fruit, its processing and added sugar content differentiate it from minimally processed options.
Health benefits
What the nutrients in rare fare foods fruit and seed blend, fruit and seed actually do for you, grounded in established dietary science.
Supports Satiety with Protein and Fiber
This RARE FARE FOODS blend provides a notable amount of protein (14.29g per 100g) and fiber (7.11g per 100g). Both nutrients are known to contribute to feelings of fullness and can help manage appetite. Including snacks with adequate protein and fiber may help reduce overall calorie intake throughout the day by promoting satiety, making this blend a potentially satisfying option between meals. The combination of seeds and dried fruit offers a diverse nutrient profile that supports this benefit.
Source of Iron
RARE FARE FOODS FRUIT AND SEED BLEND contributes 3.21mg of iron per 100g, which is 18% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and various metabolic processes. Including sources of iron in the diet is important for preventing iron deficiency. While not a primary source, this snack can contribute meaningfully to daily iron intake, especially for individuals who may need to increase their iron consumption.
Provides Healthy Fats from Seeds
The inclusion of pepitas and sunflower kernels contributes to the product's fat content, which includes beneficial unsaturated fats. These seeds are known for their healthy fat profiles, which are important for cell function and nutrient absorption. While the product contains 25g of total fat per 100g, the majority of this comes from these seeds, offering a source of dietary fats that can support overall health when consumed in moderation.
RARE FARE FOODS FRUIT AND SEED BLEND scores 52/100 (Decent) on FoodScore, primarily due to its notable protein and fiber content, balanced against the presence of added sugar.
How to eat it
This fruit and seed blend is typically consumed as a convenient snack, often straight from the package. It can also be added to other foods to enhance texture and nutrient content. Given its calorie density, portion control is key to integrating it into a balanced diet.
Combine with plain yogurt or oatmeal: Mixing this blend with plain Greek yogurt or unsweetened oatmeal can create a more balanced meal, adding protein and fiber while diluting the impact of added sugar.
Use as a salad topping: Sprinkle a small amount over salads to add a crunchy texture and nutrient boost from the seeds, along with a touch of sweetness from the dried fruit.
Mindful portioning: Adhere to the serving size of 0.25 cup or measure out a smaller portion to manage calorie and added sugar intake, especially if consuming multiple snacks throughout the day.
Pair with fresh fruit: Eating a small portion of the blend alongside a piece of fresh fruit can increase overall fiber intake and provide additional vitamins and minerals, creating a more voluminous and satisfying snack.
Things to keep in mind
This RARE FARE FOODS product contains dried cranberries and cane sugar, contributing to 10.7g of added sugar per 100g. Individuals monitoring their sugar intake, such as those with diabetes or those aiming to reduce overall added sugar consumption, should be mindful of the serving size. The product also contains sunflower kernels and pepitas, which are common allergens for some individuals, though not considered major allergens by the FDA. There are no artificial colors, flavors, or preservatives listed in the ingredients. The product is processed (NOVA 3), which means it has undergone significant industrial processing, a factor some consumers may wish to limit in their diet.
RARE FARE FOODS FRUIT AND SEED BLEND scores 52/100 (Decent) on FoodScore. It offers beneficial protein (14.29g/100g) and fiber (7.11g/100g) from its seeds and dried fruits. However, it also contains 10.7g of added sugar per 100g, which is a factor to consider for overall dietary balance. Its healthfulness depends on individual dietary needs and portion control.
How does RARE FARE FOODS FRUIT AND SEED BLEND compare to other snack mixes?
Compared to many conventional trail mixes, RARE FARE FOODS FRUIT AND SEED BLEND has a moderate amount of added sugar. For instance, some brands like Planters Trail Mix often have higher sodium or different fat profiles. This blend's focus on pepitas and sunflower kernels provides a good source of protein and fiber, making it a more nutrient-dense option than snack mixes primarily composed of candy or heavily sweetened ingredients.
What is 'expeller-pressed sunflower oil' and should I be concerned about it?
Expeller-pressed sunflower oil is a type of oil extracted using mechanical pressure, without the use of chemical solvents. This method is generally preferred by some consumers over solvent-extracted oils. Sunflower oil is a source of unsaturated fats. In this product, it helps bind the ingredients and contributes to the overall fat content, which is primarily unsaturated.
What is a reasonable portion size for this fruit and seed blend?
The declared serving size is 0.25 cup, which provides a certain amount of calories and nutrients. Given that 100g contains 500 calories, a 0.25 cup serving is calorie-dense. For most individuals, sticking to this serving size or even a slightly smaller one is advisable to manage calorie and added sugar intake, especially if consumed as part of a balanced diet.
Can this product be used as a meal replacement?
While RARE FARE FOODS FRUIT AND SEED BLEND provides protein and fiber, it is designed as a snack and is not nutritionally complete enough to serve as a regular meal replacement. For a balanced meal, it would need to be combined with other food groups, such as additional fresh fruits, vegetables, or a lean protein source, to provide a wider range of essential nutrients.