WHOLE FOODS MARKET Roasted & Salted Cashews earn a FoodScore of 70/100 (Good), primarily driven by their **healthy fat profile** and **protein content**, despite a moderate sodium level.
This product scores 70/100 (Good) on FoodScore, indicating a solid nutritional profile.
A significant strength is its 17.5g of protein per 100g, contributing to satiety.
The main concern is its 400mg of sodium per 100g, which is moderate for a snack.
As a NOVA class 2 item, it is a minimally processed culinary ingredient compared to ultra-processed snacks.
Portion control is key, as 0.25 cup provides a substantial amount of calories and fat.
Scores +29 points above the snack category average (41/100 across 2903 foods).
Fiber
2.5g
9% of Daily Value
Protein
17.5g
35% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
400mg
17% of Daily Value
+
What it brings to the table
Fiber (2.5g)+2
Protein (17.5g)+10
Micronutrients (Iron)+2
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (8.8g)-11
Sodium (400mg)-1
Why it scores 70
WHOLE FOODS MARKET Roasted & Salted Cashews achieved a FoodScore of 70 out of 100, placing them in the 'Good' category. This score reflects a balance of beneficial nutrients and some areas for moderation. The product receives significant bonuses for its healthy fat profile, with 50g of total fat per 100g, primarily composed of unsaturated fats, and 0g of trans fat. The protein content is also notable at 17.5g per 100g, contributing positively to the score. Furthermore, the presence of 2.5g of fiber and 6.75mg of iron (38% DV) adds to its nutritional value. The product's classification as NOVA class 2, indicating it's a processed culinary ingredient, also contributes a bonus, as it is less processed than many common snack foods. However, penalties were applied for the 8.75g of saturated fat and 400mg of sodium per 100g. The ingredient list, featuring only organic cashews and salt, highlights its minimal processing. Compared to a whole-food snack alternative like plain, unsalted nuts, the added salt is the primary differentiator, slightly impacting the sodium penalty.
Health benefits
What the nutrients in whole foods market, roasted & salted cashews actually do for you, grounded in established dietary science.
Supports Satiety and Muscle Health
These cashews are a good source of protein, providing 17.5g per 100g. Protein is essential for muscle repair and growth, and consuming adequate amounts can help you feel fuller for longer, potentially aiding in weight management. Including a serving of these cashews can contribute to your daily protein intake, especially for those looking for plant-based protein sources.
Provides Essential Minerals
WHOLE FOODS MARKET Roasted & Salted Cashews offer a notable amount of iron, with 6.75mg per 100g, which is 38% of the Daily Value. Iron is crucial for oxygen transport in the blood and energy production. Additionally, cashews naturally contain other minerals like magnesium, which supports nerve and muscle function, and zinc, important for immune health, even if not explicitly listed with %DV on the label.
Source of Healthy Fats
The fat content in these cashews, at 50g per 100g, is predominantly made up of monounsaturated and polyunsaturated fats, which are considered heart-healthy. These fats play a role in reducing bad cholesterol levels and providing energy. While they do contain 8.75g of saturated fat, the overall fat profile is favorable, contributing to the product's positive FoodScore.
WHOLE FOODS MARKET Roasted & Salted Cashews earn a FoodScore of 70/100 (Good), primarily driven by their healthy fat profile and protein content, despite a moderate sodium level.
How to eat it
Roasted and salted cashews are commonly enjoyed as a standalone snack. They are also frequently added to trail mixes, used as a topping for salads, or incorporated into various recipes for added texture and flavor. A typical serving size is 0.25 cup.
Pair cashews with fruit or vegetables to create a more balanced snack that combines healthy fats and protein with fiber and vitamins.
Use these cashews as a crunchy topping for oatmeal, yogurt, or stir-fries to add texture and a boost of protein and healthy fats.
Be mindful of portion sizes; a 0.25 cup serving is calorie-dense, so measuring can help manage intake and prevent overconsumption.
Consider using them in homemade energy bites or granola bars for a nutritious, portable snack option.
For a lower sodium option, look for unsalted cashews or mix these with unsalted nuts to dilute the sodium content.
Things to keep in mind
The primary caution for WHOLE FOODS MARKET Roasted & Salted Cashews relates to allergens. Cashews are a tree nut, and individuals with tree nut allergies should avoid this product due to the risk of severe allergic reactions. The product contains added salt, which contributes 400mg of sodium per 100g. While this is not excessively high, individuals monitoring their sodium intake, such as those with hypertension, should be mindful of portion sizes. There are no artificial colors, flavors, or preservatives listed in the ingredients, which is a positive aspect for those seeking minimally processed foods.
Is WHOLE FOODS MARKET Roasted & Salted Cashews healthy?
WHOLE FOODS MARKET Roasted & Salted Cashews are a nutritionally sound choice, earning a FoodScore of 70/100. They provide beneficial protein and healthy fats, along with essential minerals like iron. However, they do contain a moderate amount of sodium and saturated fat, so mindful portion control is advisable to maximize their health benefits.
How does WHOLE FOODS MARKET Roasted & Salted Cashews compare to other snack nuts?
Compared to many other roasted and salted snack nuts, WHOLE FOODS MARKET cashews offer a similar nutritional profile, rich in healthy fats and protein. For example, compared to Planters Dry Roasted Peanuts, these cashews have a comparable protein content but may differ in specific micronutrient profiles. The main difference often lies in the sodium content and the type of fat, depending on the specific nut and preparation.
What is the significance of 'organic cashews' in this product?
The 'organic cashews' designation means that the cashews were grown and processed according to organic farming standards. This typically implies no synthetic pesticides or fertilizers were used. From a nutritional standpoint, organic cashews are generally similar to conventionally grown cashews, but some consumers prefer organic for environmental or personal reasons.
What is a recommended portion size for these cashews?
A recommended portion size for WHOLE FOODS MARKET Roasted & Salted Cashews is 0.25 cup. This serving provides a good balance of nutrients and calories for a snack. Due to their calorie density, sticking to this portion size helps manage overall caloric intake and ensures you get the benefits without overconsuming.
Can I use these cashews in baking or cooking?
Yes, these roasted and salted cashews can certainly be used in baking and cooking. They add a pleasant crunch and savory flavor to dishes. Consider chopping them and adding them to cookies, muffins, or as a topping for stir-fries or curries. If using in sweet recipes, be aware of the added salt and adjust other ingredients accordingly.