Healthy Food Guide by KarbCoach
Good & Gather Omega-3 Trail Mix With Dried Sweetened Cranberries, Roasted Almonds, Raw Walnuts, Roasted Pepitas & Raw Pecans: Food Integrity analysis
Quick answer
Mixed integrity
Good & Gather omega-3 trail mix with dried sweetened cranberries, roasted almonds, raw walnuts, roasted pepitas & raw pecans received a Food Integrity Score of 68 out of 100 (mixed integrity). This reflects lightly processed and low additive load. Most of this mix is recognizable nuts and seeds, which is the good part. The sweetened cranberries and the vague vegetable oil blend pull the integrity down, since you can't tell which oil is actually used. Enjoy it as an occasional snack rather than an everyday staple. Main considerations include added sugar in the cranberries, refined seed-oil blend, and unspecified exact oil source. Simpler options: Choose unsweetened dried fruit with plain nuts and seeds; look for nut mixes with no added vegetable oil.
Food Integrity Score 68/100
What stood out on the label?
- Lightly processed
- Low additive load
- Transparency: High
What to watch?
- Added sugar in the cranberries
- Refined seed-oil blend
- Unspecified exact oil source
Simpler options to consider
- Choose unsweetened dried fruit with plain nuts and seeds
- Look for nut mixes with no added vegetable oil
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Good & Gather Omega-3 Trail Mix With Dried Sweetened Cranberries, Roasted Almonds, Raw Walnuts, Roasted Pepitas & Raw Pecans
- Brand
- Good & Gather
- Category
- Snacks (source: Popcorn, Peanuts, Seeds & Related Snacks)
- GTIN / UPC
00085239156926- Serving size
- 28 g (1 pouch)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Omega-3 Trail Mix With Dried Sweetened Cranberries, Roasted Almonds, Raw Walnuts, Roasted Pepitas & Raw Pecans
Good & Gather
Mixed integrity
Warning Signs
Sugar and sunflower oil in the cranberries, plus a vague vegetable oil blend of peanut, cottonseed, soybean, and/or sunflower oil, stand out.
Consider This
The cranberries are sugar-coated with added oil, and the vegetable oil blend is a refined seed-oil mix common in packaged snacks.
Good Substitutes
Unsweetened dried cranberries with plain roasted nuts and seeds, or a homemade trail mix with a little dark chocolate, keeps the same crunch with fewer added oils.
Overall Assessment
Mixed integrityMost of this mix is recognizable nuts and seeds, which is the good part. The sweetened cranberries and the vague vegetable oil blend pull the integrity down, since you can't tell which oil is actually used. Enjoy it as an occasional snack rather than an everyday staple.
Key Highlights
What stood out
- Added sugar in the cranberries
- Refined seed-oil blend
- Unspecified exact oil source
Family Watchlist
Ingredients some users may personally want to know about.
- Sugar (in dried sweetened cranberries) — Added refined sweetener.
- Sunflower oil (in dried sweetened cranberries) — Refined seed oil.
- Vegetable oil (peanut, cottonseed, soybean and/or sunflower seed) — Refined seed-oil blend with unspecified oil source.
Highest concern ingredients
- Vegetable oil (peanut, cottonseed, soybean and/or sunflower seed) (6/10) — Refined seed-oil blend with unspecified source.
- Dried sweetened cranberries (cranberries, sugar, sunflower oil) (4/10) — Added sugar and oil on dried fruit.
Better choice tips
- Choose unsweetened dried fruit with plain nuts and seeds.
- Look for nut mixes with no added vegetable oil.
Ingredients
Ingredient list
DRIED SWEETENED CRANBERRIES (CRANBERRIES, SUGAR, SUNFLOWER OIL), ALMONDS, WALNUTS, PEPITAS (PUMPKIN SEED KERNELS), PECANS, VEGETABLE OIL (PEANUT, COTTONSEED, SOYBEAN AND/OR SUNFLOWER SEED).
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Vegetable oil (peanut, cottonseed, soybean and/or sunflower seed)Concern 6/10 — Moderate concernRefined oilWatchlist · Vague label term
What this is
Refined oil
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined seed oil blend with unclear exact oil source.
Additional note
Refined seed-oil blend with unspecified oil source.
Family watchlist
Refined seed oil blend, exact oil unspecified.
Dried sweetened cranberries (cranberries, sugar, sunflower oil)Concern 4/10 — Mild concernSweetened fruitWatchlist
What this is
Sweetened fruit
Processing category
Processed
Main concern area
Processing
Why it matters
Added sugar and oil make this more than plain dried fruit.
Additional note
Sweetened and oil-coated dried fruit, not plain fruit.
Family watchlist
Contains added sugar and sunflower oil.
AlmondsConcern 0/10 — No meaningful concernWhole nut
What this is
Whole nut
Processing category
Whole food
Why it matters
Recognizable whole food with no added concern.
Additional note
Simple whole nut.
WalnutsConcern 0/10 — No meaningful concernWhole nut
What this is
Whole nut
Processing category
Whole food
Why it matters
Recognizable whole food with no added concern.
Additional note
Simple whole nut.
View all 6 ingredient assessments
Pepitas (pumpkin seed kernels)Concern 0/10 — No meaningful concernWhole seed
What this is
Whole seed
Processing category
Whole food
Why it matters
Recognizable whole food with no added concern.
Additional note
Simple whole seed kernel.
PecansConcern 0/10 — No meaningful concernWhole nut
What this is
Whole nut
Processing category
Whole food
Why it matters
Recognizable whole food with no added concern.
Additional note
Simple whole nut.
This Food Integrity score estimates how close a food appears to a simple, recognizable ingredient profile. It is not a medical safety rating. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
Watch-outsMetabolic Health
For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
Heart-Healthy Eating
SupportiveMetabolic Health
For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Heart-friendly fat ingredients (Mentions "almond", "walnut", "pecan". See ingredients for details.)
GLP-1 Eating Support
Watch-outsMetabolic Health
For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar". See ingredients for details.)
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
Appetite & Portion Awareness
Watch-outsMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar". See ingredients for details.)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "almond", "walnut". See ingredients for details.)
Vegan
SupportiveDietary Patterns
For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "almond", "walnut". See ingredients for details.)
Plant-Based
SupportiveDietary Patterns
For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "almond", "walnut". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar". See ingredients for details.)
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "sugar". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar (in dried sweetened cranberries))
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar (in dried sweetened cranberries))
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar (in dried sweetened cranberries))
Mediterranean-Style Eating
SupportiveDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Mediterranean-style ingredients (Mentions "almond", "walnut". See ingredients for details.)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "peanut". See ingredients for details.)
This product has 1 additional signal for this goal.
Healthy Fat Focus
SupportiveDietary Patterns
For someone prioritizing Healthy Fat Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Healthy fat ingredients (Mentions "almond", "walnut", "pecan". See ingredients for details.)
Athletic Fueling
NeutralAthletic Performance
For someone prioritizing Athletic Fueling, the Food Integrity data do not show a strong matching signal for this product.
Workout Recovery
NeutralAthletic Performance
For someone prioritizing Workout Recovery, the Food Integrity data do not show a strong matching signal for this product.
Strength & Protein Focus
NeutralAthletic Performance
For someone prioritizing Strength & Protein Focus, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Good & Gather Omega-3 Trail Mix With Dried Sweetened Cranberries, Roasted Almonds, Raw Walnuts, Roasted Pepitas & Raw Pecans highly processed?
Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
Good & Gather Omega-3 Trail Mix With Dried Sweetened Cranberries, Roasted Almonds, Raw Walnuts, Roasted Pepitas & Raw Pecans shows about 1.99g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Good & Gather Omega-3 Trail Mix With Dried Sweetened Cranberries, Roasted Almonds, Raw Walnuts, Roasted Pepitas & Raw Pecans: 4g added sugar per serving; sweetener signals include Added sugar in sweetened cranberries. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Nuts and seeds provide healthy unsaturated fats; Low sodium per serving; Good fiber for a snack portion.
What prevented a perfect Longevity Score?
Key concerns noted include: Sweetened cranberries add added sugar; Seed oils (cottonseed, soybean, sunflower) in mix; Calorie-dense snack at 160 kcal per pouch.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same snacks differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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