Chocolate covered nuts

Kirkland Signature Milk Chocolate Almonds

1.36 kg (3 lb)

Bad out of 100 Medium confidence

Ultra-processed
High in sugar
High in saturated fat
Contains added sugars
Contains seed oils
Contains artificial flavors

Why it scores 4

Kirkland Signature Milk Chocolate Almonds scores 4 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

minus 20 points Sugar: An added sugar. Strong
minus 20 points Corn syrup: An added sugar. Strong
minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better chocolate candy

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Milk Chocolate Almonds

START100

Ingredients

Sugar minus 20 points

Strong An added sugar. [1][2][3]
Corn syrup minus 20 points

Strong An added sugar. [1][2][3]
Milk chocolate (ingredient) minus 7.5 points

Strong Contains added sugar. [1]
Soy lecithin minus 1.5 points

Info An additive class typical of ultra-processed foods (NOVA group 4). [4]
Artificial flavors minus 1 points

Strong US dietary guidelines advise limiting foods with artificial flavors. [2][5]

subtotal−50

Processing

Ultra-processed (NOVA 4) minus 18 points

Strong Classified NOVA 4: made with industrial ingredients and additives. [4]
5 kinds of ultra-processing markers minus 6 points

Emerging Industrial additive classes found: emulsifier, flavoring, glazing agent, industrial sugar or starch hydrolysate and modified starch. [4]

subtotal−24

Nutrition per 100 g

Sugars 33.3 g / 100 g minus 14 points

Strong Very high in sugar. [1]
Saturated fat 13.3 g / 100 g minus 9 points

Strong Very high in saturated fat. [6]
Energy 533 kcal / 100 g minus 3 points

Info Energy-dense for its weight. [2]
Fiber 6.7 g / 100 g plus 4 points

Strong A good source of fiber. [2]

subtotal−22

TOTAL 4Bad

100 − 96 = 4

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in fat, saturated fat and sugars (above the front-of-pack "high" level). [7]

Nutrition per 100 g

Energy	533 kcal
Fat	40 g
Saturated fat	13.3 g
Trans fat	0 g
Carbohydrates	43.3 g
Sugars	33.3 g
Added sugars	30 g
Fiber	6.7 g
Protein	10 g
Salt	0.1 g

Serving: 11 pieces (30 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

MILK CHOCOLATE (SUGAR, COCOA BUTTER, WHOLE MILK, CHOCOLATE LIQUOR, NONFAT MILK, BUTTER OIL, SOY LECITHIN, VANILLIN, SALT), ALMONDS (ALMONDS, CANOLA OIL), CORN SYRUP, DEXTRIN, MALTODEXTRIN, CONFECTIONER'S GLAZE.

Allergens and diets

Contains: Milk, Tree nuts, Soy

May contain: Peanuts, Gluten

Not vegan
Palm-oil-free

Always check the package: recipes change.

Sources

Guideline: sugars intake for adults and children

World Health Organization · Mar 4, 2015 · Agency assessment

“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

who.int
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov
Added and free sugars should be as low as possible

European Food Safety Authority · Feb 28, 2022 · Agency assessment

“Sugar consumption is a known cause of dental caries.”

efsa.europa.eu
Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
21 CFR 172.515 Synthetic flavoring substances and adjuvants

Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Oct 9, 2017 · Law

ecfr.gov
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

World Health Organization · Jul 17, 2023 · Agency assessment

“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

who.int
Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

“Table 3: Criteria for drinks (per 100ml)”

assets.publishing.service.gov.uk
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

BMJ · Feb 28, 2024 · Peer-reviewed

“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

doi.org
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

Cell Metabolism · July 2019 · Peer-reviewed

doi.org
Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

BMJ · Apr 12, 2016 · Peer-reviewed

“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

doi.org
Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

Circulation · Jul 18, 2017 · Peer-reviewed

doi.org
Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

Circulation · Oct 28, 2014 · Peer-reviewed

“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

doi.org

Score

Why it scores 4

Better chocolate candy

Nutrition per 100 g

Ingredients

Allergens and diets

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Sources