SIGNATURE SELECT WHOLE CASHEWS, SALTED CARAMEL scores 21/100 (Avoid) due to its classification as an ultra-processed food and significant contributions from added sugar and saturated fat.
This product scores 21/100 on FoodScore, indicating it should be avoided as a regular snack.
It contains 14.3g of protein per 100g, a notable strength for a snack.
A primary concern is the 18g of added sugar per 100g, contributing significantly to its low score.
As a NOVA 4 ultra-processed food, it differs substantially from whole-food cashew snacks.
Consider this product for occasional consumption in small portions rather than a daily staple.
Scores -20 points above the snack category average (41/100 across 2903 foods).
Fiber
2.91g
10% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
18g
36% of Daily Value
Sodium
485.71mg
21% of Daily Value
+
What it brings to the table
Fiber (2.9g)+2
Protein (14.3g)+10
Micronutrients (Iron)+2
−
What holds it back
Added sugar (18g)-24
Saturated fat (5.7g)-5
Sodium (485.7mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 21
SIGNATURE SELECT WHOLE CASHEWS, SALTED CARAMEL receives a FoodScore of 21 out of 100, placing it in the 'Avoid' category. This score is primarily driven by its classification as a NOVA 4 ultra-processed food, which incurs a significant penalty. The product contains 18 grams of added sugar per 100 grams, a substantial amount that leads to a large penalty in the scoring system. Additionally, the 5.7 grams of saturated fat per 100 grams contributes negatively to the overall score. While the product does offer some nutritional benefits, such as 14.3 grams of protein and 2.9 grams of fiber per 100 grams, along with 23% Daily Value for iron, these positive contributions are outweighed by the penalties. The presence of ingredients like corn syrup and natural and artificial flavors further supports its ultra-processed classification. Compared to a whole-food snack alternative like plain cashews, this SIGNATURE SELECT product introduces considerable amounts of added sugar and sodium, diminishing its nutritional density.
Health benefits
What the nutrients in signature select whole cashews, salted caramel actually do for you, grounded in established dietary science.
Source of Protein
This product provides 14.3 grams of protein per 100 grams, which can contribute to satiety and muscle maintenance. Protein is an essential macronutrient involved in numerous bodily functions, including tissue repair and enzyme production. For a snack, this amount of protein can help to manage hunger between meals and support overall dietary protein intake, especially when consumed as part of a balanced eating pattern.
Iron Contribution
SIGNATURE SELECT WHOLE CASHEWS, SALTED CARAMEL offers 4.11 mg of iron per 100 grams, which is 23% of the Daily Value. Iron is crucial for oxygen transport in the blood and energy metabolism. Including iron-rich foods in the diet is important for preventing iron deficiency, which can lead to fatigue and impaired cognitive function. While not a primary source, it can contribute to daily iron needs.
Dietary Fiber
With 2.91 grams of fiber per 100 grams, this product provides a modest amount of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. While this amount is not exceptionally high, it can still contribute to your daily fiber intake, which is often below recommended levels for many Americans. Fiber also aids in promoting feelings of fullness.
SIGNATURE SELECT WHOLE CASHEWS, SALTED CARAMEL scores 21/100 (Avoid) due to its classification as an ultra-processed food and significant contributions from added sugar and saturated fat.
How to eat it
Salted caramel cashews are typically consumed as a standalone snack, often in casual settings or as a treat. The serving size is 0.25 cup, which is a relatively small portion given the calorie density. It's easy to overconsume this type of snack due to its palatability and the combination of sweet and salty flavors.
To improve the nutritional profile, pair a small portion of these cashews with a piece of fresh fruit like an apple or a banana.
Measure out a single serving (0.25 cup) to help control calorie and added sugar intake.
Consider these cashews as an occasional treat rather than a daily snack to minimize intake of added sugars and saturated fat.
For a more balanced snack, combine a small amount with plain Greek yogurt for added protein and probiotics.
Things to keep in mind
This product contains several ingredients that warrant attention. The presence of soy lecithin indicates soy, which is a common allergen. Individuals with soy allergies should avoid this product. It also contains butter and whey, meaning it is not suitable for those with dairy allergies or lactose intolerance. The ingredient list also includes peanut oil, which is a concern for individuals with peanut allergies due to potential cross-contamination, even if peanuts are not a primary ingredient. The high added sugar content, at 18 grams per 100 grams, should be noted by individuals managing blood sugar levels, such as those with diabetes. Its NOVA 4 classification as an ultra-processed food suggests a formulation that may contribute to less optimal dietary patterns when consumed frequently.
Is SIGNATURE SELECT WHOLE CASHEWS, SALTED CARAMEL healthy?
This product scores 21/100 on FoodScore, placing it in the 'Avoid' category. While it offers some protein and iron, it is classified as an ultra-processed food and contains significant amounts of added sugar and saturated fat. It is best considered an occasional treat rather than a staple for a healthy diet.
How does SIGNATURE SELECT compare to other cashew snacks?
Compared to plain, unsalted cashews, SIGNATURE SELECT WHOLE CASHEWS, SALTED CARAMEL contains significantly more added sugar (18g vs. 0g) and sodium (485.71mg vs. typically <10mg). For example, a bag of Kirkland Signature Whole Cashews, while still calorie-dense, offers a whole-food option without added sugars or flavors, making it a nutritionally superior choice.
What is 'caramel color' in the ingredients?
Caramel color is a food additive used to impart a brown color to foods and beverages. It is one of the oldest and most widely used food colorings. Its presence here, along with natural and artificial flavors, contributes to the product's classification as an ultra-processed food.
What is a reasonable portion size for these cashews?
The declared serving size is 0.25 cup, which provides approximately 135 calories, 4.5g protein, 4.5g added sugar, and 121mg sodium. Sticking to this portion size is crucial for managing intake of calories, added sugar, and saturated fat, as it is easy to consume more due to the product's palatability.
Are these cashews suitable for a low-sodium diet?
No, with 485.71mg of sodium per 100g, or 121mg per 0.25 cup serving, this product is not suitable for a low-sodium diet. The added salt contributes significantly to its sodium content. Individuals monitoring their sodium intake should choose unsalted nuts instead.