Roasted salted almonds have 290 mg sodium per 100 g versus nearly zero for raw. An RCT (Novotny et al., Food Funct 2016) found roasting increases calorie absorption versus whole raw almonds (4.86 vs 4.42 kcal/g), because heat cracks cell walls that otherwise trap fat. The salt further increases overconsumption risk. Weigh your 30 g serving — roughly 20–23 almonds.
How should I track Almonds, roasted, salted?
Almonds, roasted, salted is high in magnesium. Nuts like Almonds, roasted, 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.