1 serving (medium) of Salted Almonds (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 5.6 g of carbs, 6.4 g of protein, 15.2 g of fat and 3.5 g of fiber. Its 7.7 mg of Vitamin E covers 51% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Salted Almonds?

Salted almonds are whole almonds seasoned with salt, made from the edible seeds of the almond tree, widely grown around the Mediterranean and in other warm regions. They’re sold ready to snack on and are an easy alternative to crisps or other packaged nibbles.

Their firm crunch and savoury saltiness make them popular as a snack with drinks, on a grazing board, or scattered over salads. They provide protein, fibre and mostly fat, so they’re nourishing but energy-dense; the added salt is also worth bearing in mind. A serving of about 30 g makes a handy snack. For a less salty option, mix them with unsalted nuts or use a small handful to add crunch to a dish.

Salted Almonds Nutrition Facts

Selected: 100 g

590

KCAL / 100G

Carbs

18.7g

· 7% DV

Protein

21.2g

· 42% DV

Fat

50.5g

· 65% DV

Fiber

11.8g

· 42% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 14% · Fat 74%

Salted Almonds Vitamins & Minerals

Vitamins

Vitamin E

25.6mg · 171% DV

1.1mg · 85% DV

Biotin

17µg · 57% DV

3.4mg · 21% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

484mg · 69% DV

Magnesium

268mg · 64% DV

How Nutritious Is Salted Almonds?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Salted Almonds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salted Almonds

To burn the 590 calories in 100 g:

🚶

146min

Walking (5 km/h)

🏃

60min

Running (8 km/h)

🚴

80min

Cycling

🏊

69min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salted Almonds Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Salted Almonds Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Salted Almonds Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Salted Almonds Fat Profile

SATURATED

3.8g

MONOUNSATURATED

32.2g

POLYUNSATURATED

12.6g

⚖️

Omega 6:3 ratio 1250:1

Above the ideal 4:1 (1250:1).

Compare Salted Almonds

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Salted Almonds vs Peanuts23 kcal more per 100 g

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Salted Almonds vs Walnut64 kcal fewer per 100 g

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Salted Almonds vs Almond11 kcal more per 100 g

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Salted Almonds vs Sunflower seeds6 kcal more per 100 g

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Foods Similar to Salted Almonds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Salted Almonds

Are salted almonds good for you?

Yes, salted almonds provide protein, fibre and mostly unsaturated fats, but their added salt raises sodium intake. They can fit into a balanced snack routine; choose a modest portion, especially if you are watching how much salt you eat.

Do salted almonds have a lot of sodium?

Yes, salted almonds contain more sodium than plain almonds because salt is added to their surface. The amount varies by product, so compare the sodium information on packages if you are choosing between brands or limiting salt.

Can salted almonds help with weight loss?

Salted almonds can be a filling snack, but they are easy to overeat and are energy-dense. For weight management, portion them into a small bowl rather than eating straight from a large bag, and consider the added salt.

How many salted almonds should you eat in a day?

A serving of about 30 grams is a practical snack portion of salted almonds. If you eat them regularly, account for their salt as well as their filling fats and fibre, and avoid treating the whole packet as one serving.

Are salted almonds bad for high blood pressure?

Salted almonds may be a poor choice if you need to limit sodium, since added salt can make it harder to keep your intake down. If you have high blood pressure and a prescribed sodium limit, ask your clinician how they fit your plan.

How do you make salted almonds at home?

To make salted almonds at home, toss whole almonds with a little oil and salt, then roast them until fragrant, stirring so they brown evenly. Let them cool before tasting and adjusting the salt, since their texture becomes crunchier as they cool.

How should you store salted almonds after opening?

Store opened salted almonds in an airtight container in a cool, dry place away from sunlight. Exposure to air and warmth can make their natural oils taste stale or rancid and can soften their crunch.

Can you rinse salt off salted almonds?

Yes, rinsing salted almonds can remove some salt from the surface, but it will also make them wet and less crunchy. Dry them thoroughly and briefly reheat them if you want to restore some of their crisp texture.

Can you eat the skins on salted almonds?

Yes, the thin brown skins on salted almonds are edible, so peeling them is unnecessary. They are part of the almond and contribute fibre; remove them only if you prefer the texture or are using peeled almonds in a recipe.

Are salted almonds roasted or raw?

Salted almonds may be roasted or, less commonly, salted without roasting; salt alone does not tell you how they were prepared. Roasting makes them crunchier and brings out a toasted flavour, while unroasted almonds have a milder taste.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026