Oil roasted unsalted almonds have 607 kcal and only 1 mg sodium per 100 g. The oil roasting adds crunch and roughly 4 g extra fat compared to raw, but keeps sodium negligible. Identical in calories to salted oil-roasted — the only difference is sodium. Weigh each 30 g serving.
How should I track Almonds, oil roasted, without salt added?
Almonds, oil roasted, without salt added is high in magnesium. Nuts like Almonds, oil roasted, without 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.