SIGNATURE SELECT TRAIL MIX, SPICY WASABI scores 40/100 (Poor) due to its classification as an ultra-processed food and its notable sodium and saturated fat content.
This snack has a FoodScore of 40/100, indicating a poor nutritional profile.
It provides 12.09g of protein and 3g of fiber per 100g, contributing to satiety.
A significant concern is the 666.67mg of sodium and 6.06g of saturated fat per 100g.
As a NOVA class 4 ultra-processed food, it offers less nutritional value than a whole-food snack.
Portion control is important due to its calorie density at 515.15 calories per 100g.
Scores -1 points above the snack category average (41/100 across 2903 foods).
Fiber
3g
11% of Daily Value
Protein
12.09g
24% of Daily Value
Added sugar
3g
6% of Daily Value
Sodium
666.67mg
29% of Daily Value
+
What it brings to the table
Fiber (3g)+3
Protein (12.1g)+8
Micronutrients (Iron)+2
−
What holds it back
Added sugar (3g)-1
Saturated fat (6.1g)-6
Sodium (666.7mg)-3
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 40
SIGNATURE SELECT TRAIL MIX, SPICY WASABI receives a FoodScore of 40 out of 100, placing it in the 'Poor' category. This score is primarily driven by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty of -10 points. Further deductions come from its fat and sodium content: it contains 6.06g of saturated fat per 100g, leading to a -6 point penalty, and 666.67mg of sodium, resulting in a -3 point penalty. While it does contain 3g of added sugar, this only incurs a minor -1 point penalty. On the positive side, the product gains points for its protein and fiber content, with 12.09g of protein adding +8 points and 3g of fiber adding +3 points. It also receives a small bonus of +2 points for its iron content (19% DV). The presence of ingredients like honey roast sesame sticks and chili bits, which include multiple forms of flour, sugar, and various oils, contributes to its ultra-processed status. Compared to a whole-food snack alternative, this SIGNATURE SELECT product offers less nutritional density and more processed ingredients.
Health benefits
What the nutrients in signature select trail mix, spicy wasabi actually do for you, grounded in established dietary science.
Provides Protein for Satiety
This trail mix offers 12.09g of protein per 100g serving. Protein is an essential macronutrient that plays a role in building and repairing tissues, and it can contribute to feelings of fullness, which may help manage appetite between meals. Including protein in snacks can help stabilize blood sugar levels and provide sustained energy, making it a useful component for those looking to curb hunger.
Source of Dietary Fiber
With 3g of fiber per 100g, this product contributes to your daily fiber intake. Dietary fiber is important for digestive health, promoting regular bowel movements and supporting a healthy gut microbiome. While 3g is not a high amount, it can still add to the overall fiber consumed throughout the day, which is beneficial for maintaining digestive regularity and potentially aiding in satiety.
Contains Iron for Energy Metabolism
This trail mix provides 3.33mg of iron per 100g, which is 19% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body as a component of hemoglobin in red blood cells. Adequate iron intake is essential for maintaining energy levels and preventing fatigue. This snack can contribute to meeting daily iron requirements, particularly for individuals who may need to increase their intake.
SIGNATURE SELECT TRAIL MIX, SPICY WASABI scores 40/100 (Poor) due to its classification as an ultra-processed food and its notable sodium and saturated fat content.
How to eat it
Trail mix is typically consumed as a convenient, on-the-go snack, often between meals or during activities requiring quick energy. A common portion is around 1/3 cup, but its calorie density means portion control is key to fit within daily caloric needs. It's often eaten directly from the bag.
To enhance the nutritional profile, pair a small portion of this trail mix with a piece of fresh fruit like an apple or banana for added vitamins and fiber.
Consider using this trail mix as a topping for plain yogurt or oatmeal to add crunch and flavor, while moderating the amount consumed.
Due to its sodium content, balance this snack with other foods that are naturally low in sodium throughout the day to help manage overall intake.
Instead of eating directly from the bag, pre-portion the trail mix into small containers to help control serving sizes and prevent overconsumption.
Things to keep in mind
This product contains several common allergens, including cashews, wheat, peanuts, and soy, as declared on the ingredient list. Individuals with allergies to these ingredients should avoid this product. The presence of maltodextrin and various oils (peanut, cottonseed, soybean, sunflower seed) contributes to its ultra-processed nature. While generally safe, some individuals with sensitive digestive systems might find that highly processed ingredients can cause discomfort. The high sodium content (666.67mg per 100g) should be noted by individuals monitoring their sodium intake, such as those with hypertension. As with any snack containing nuts, there is a potential for choking hazards, especially for young children.
Is SIGNATURE SELECT TRAIL MIX, SPICY WASABI healthy?
SIGNATURE SELECT TRAIL MIX, SPICY WASABI has a FoodScore of 40/100, indicating a 'Poor' nutritional rating. While it offers some protein and fiber, its classification as an ultra-processed food and its higher levels of sodium and saturated fat mean it's not a top choice for regular consumption if prioritizing whole foods. It's best consumed in moderation.
How does SIGNATURE SELECT TRAIL MIX, SPICY WASABI compare to other trail mixes?
Compared to a simpler trail mix like a basic Kirkland Signature Mixed Nut blend, this SIGNATURE SELECT product contains more processed components such as honey roast sesame sticks and chili bits. These additions contribute to its NOVA class 4 rating and often increase sodium and added sugar content. A simpler mix with just nuts and dried fruit would generally have a higher FoodScore.
What is 'Bulgur Wheat' in this trail mix?
Bulgur wheat is a whole wheat grain that has been parboiled, dried, and cracked. In this trail mix, it's an ingredient in the honey roast sesame sticks and Cajun sesame hot sticks, contributing to their texture and carbohydrate content. While bulgur itself is a whole grain, its inclusion here is within a highly processed component of the snack.
What is a reasonable portion size for this trail mix?
The declared serving size is 1/3 cup, which is a reasonable starting point. Given its calorie density (515.15 calories per 100g), sticking to this portion or even slightly less can help manage overall calorie intake. For a typical snack, aiming for around 150-200 calories is common, so adjusting the portion to fit your individual needs is advisable.
Can this trail mix be part of a weight management plan?
Due to its calorie density and the presence of concentrated ultra-processed fat, this trail mix can contribute significantly to daily calorie intake if not portioned carefully. While it offers some satiety from protein and fiber, it's important to consume it in moderation and account for its calories within a weight management plan. Opting for less processed snacks may be more beneficial.