🧪 Nutrition Facts
- Calories 149.9
- Total Fat 7.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 40.1 mg
- Potassium 125.1 mg
- Total Carbohydrate 21.0 g
- Dietary Fiber 2.0 g
- Sugars 11.0 g
- Protein 3.0 g
- Vitamin A 100.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate contains 149.9 calories per serving (1 Serving (34.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 21.0g per serving (52.8% of calories), with a good 2.0g of dietary fiber.
📝 Ingredients
Dried Cranberries (cranberries, Sugar), Almonds, Crisp Rice (rice Flour, Rice Bran, Raisin Juice Concentrate, Honey, Salt), Toasted Oats (oats, Brown Sugar, Sugar), Brown Rice Syrup, Chocolate, Sugar, Dried Cane Syrup, Cocoa Powder, Almond Butter (almonds), Sunflower Oil, Glycerin, Cocoa Butter, Milkfat, Sea Salt, Soy Lecithin, Natural Flavors, Mixed Tocopherols to Maintain Freshness, Almond Oil, Peanut Oil.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.9 kcal | 7.5% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 1.5 g | 7% |
| Sodium | 40.1 mg | 2% |
| Total Carbohydrate | 21.0 g | 8% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 11.0 g | 22% |
| Protein | 3.0 g | 6% |
| Vitamin A | 100.0 IU | 2% |
| Vitamin C | 1.2 mg | 1% |
| Calcium | 20.1 mg | 2% |
| Iron | 0.7 mg | 4% |
| Potassium | 125.1 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 52.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.9 calories in Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.9 min |
| Cycling (Low Intensity) | 16.4 min |
| HIIT | 13.9 min |
| Bench Press | 29.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate
Is Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate good for weight loss?
At 150 calories per square with 11g of sugar, this snack is moderately calorie-dense for its size. The 3g of protein and 2g of fiber provide some satiety, but the sugar content is fairly high relative to the portion, which might not be ideal if you're strictly watching added sugars.
Is Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate a good snack for kids?
Kids typically enjoy the combination of chocolate, almonds, and cranberries in these squares. With 149 calories and a reasonable amount of whole grains, they make a decent snack for older children, though the 11g of sugar per square is something to keep in mind if you're limiting added sugars.
Is Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate suitable for people with lactose intolerance?
This snack contains milkfat in the chocolate coating, so it's not suitable for people with lactose intolerance.
Is Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate gluten-free?
The oats in this product are not listed as certified gluten-free, and regular oats can be cross-contaminated with gluten during processing. People with celiac disease or gluten sensitivity should avoid this unless the package specifies certified gluten-free oats.
What diets does Goodnessknows, Snack Squares, Cranberry, Almond, Dark Chocolate suit?
These squares work well for vegetarian and vegan diets (though the milkfat rules out strict vegan), and they're suitable for nut-inclusive diets. They're not appropriate for gluten-free or nut-free diets.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
