Oil roasted lightly salted almonds have 143 mg sodium per 100 g. The oil roasting adds 4–6 g extra fat per 100 g compared to raw, raising calories to 607 kcal. A moderate sodium option between unsalted and fully salted. Weigh your 30 g serving for consistent tracking.
How should I track Almonds, oil roasted, lightly salted?
Almonds, oil roasted, lightly salted is high in magnesium. Nuts like Almonds, oil roasted, lightly salted are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.