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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Salted vs Roasted Nuts: Which Is Healthier?

Love munching on nuts? Let's crack the real difference between salted and roasted nuts.

Introduction

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Typically dry-roasted with added table salt or seasonings. Tasty, yes, but often too high in sodium.

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What Are Salted Nuts?

These are just nuts, roasted (dry or oil-based), no salt added. A better option for clean snacking.

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What Are Roasted Nuts?

Too much salt can lead to high BP, water retention, and long-term heart strain. It is risky if you are snacking daily.

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Salt Overload Can Be a Health Risk

Dry roasting slightly reduces vitamin E but boosts taste. Avoid deep-fried or over-roasted nuts.

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Roasting: Any Nutrition Loss?

Roasted (unsalted) wins, with fewer additives, less sodium, and just good fats and protein.

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For Weight Loss?

Salted nuts can raise blood pressure. Dry-roasted, unsalted almonds or walnuts are better for your heart.

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For Heart Health?

15-20g per day (about a handful). Overeating, even healthy nuts, can lead to excess calories.

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How Much to Eat? 

Spice it up yourself, if you want flavour, roast at home and season with jeera, turmeric, or chilli and not salt.

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Pro Tip

Almonds, walnuts, pistachios, sunflower seeds, unsalted, dry-roasted, and stored airtight are the best choice. Choose the unsalted version, dry-roasted nuts. For more nutrition, less sodium, and your heart will thank you.

Conclusion

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