Oil roasted salted almonds have 339 mg sodium per 100 g. The oil adds roughly 4 g extra fat compared to dry roasted, raising calories to 607 kcal. This is one of the higher-sodium almond preparations. Weigh and track sodium — two 30 g servings deliver 203 mg sodium.
How should I track Almonds, oil roasted, with salt added?
Almonds, oil roasted, with salt added is high in magnesium. Nuts like Almonds, oil roasted, with salt added 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.