Raw Nuts Vs. Roasted Nuts: Which Is Healthier? Here's What Registered Dietitians Say

Emily Laurence
Updated ·5 min read
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Here’s how to ensure your nutty snack habit is as nutritious as possible.

Foods that are packed with nutrient density and require zero prep time are definitely a healthy pantry win—and nuts definitely fit the bill. Whichever kind of nut you’re going for, you’re choosing something full of protein, fiber, carbohydrates and healthy fats—an energy-boosting foursome.

When shopping for nuts at the grocery store, you’ll likely come across raw vs. roasted nuts. Registered dietitian and From Burnout to Balance author Patricia Bannan, MS, RDN, explains that roasting nuts changes their flavor, texture, aroma and mouthfeel. “It makes the nuts crunchier, and can even make them a bit easier to digest,” she says.

Some people prefer raw nuts while some like the taste and texture of roasted more. But is there a difference when it comes to nutritional benefits? Here’s what registered dietitians have to say.

Related: 11 Types of Nuts to Mix Into All Your Meals (and Get a Little Nutty!)

How Eating Nuts Benefits the Body

Nuts are jam-packed with nutritional benefits, whether they’re enjoyed raw or roasted. “Most nuts tend to be lower in carbohydrates and relatively higher in fat, fiber and protein, so they make a great addition to fruit as a snack and help balance blood sugar,” says registered dietitian Nour Zibdeh, MS, RDN. Registered dietitian and 2-Day Diabetes Diet author Erin Palinski-Wade, RD, CDCES, LDN, CPT, agrees, explaining that these nutrients are great for satiety and feeling full longer—unlike snacking on chips, which aren’t as filling and have little nutrient value.

Palinski-Wade adds that nuts are a great source of protein, making them a good food to incorporate into meals or to enjoy before or after a workout. “For instance, one serving of pistachios provides 12 percent of your daily value of protein, which is more than you’d find in a serving of tofu, quinoa, chickpeas or even other nuts,” she says.

Related: Looking to Add More Protein To Your Diet? Skip the Burger and Consider These High-Protein Foods Instead 

All three dietitians say that there are many micronutrients in nuts too, which also benefit the body, specifically selenium, phosphorus and vitamin E—to name a few. Bannan says that nuts also have magnesium, which helps with blood flow and could help with relaxation and contribute to good sleep.

Palinksi-Wade and Zibdeh say that scientific studies show that eating nuts regularly has also been linked to weight loss and lowering LDL cholesterol levels.

The dietitians say that these are all benefits someone can get from eating nuts regularly, whether they’re raw or roasted.

Related: Registered Dietitians Reveal the 10 Healthiest Nuts To Snack On

Raw Vs. Roasted Nuts: Which Is Healthier?

Both raw nuts and roasted nuts are healthy, but does choosing one over the other mean getting even more nutritional bang for your buck? First, it’s important to know what happens during the roasted process. Some nuts are dry-roasted and some are roasted in oil. “Dry-roasted means nuts have been roasted using dry heat to cook them evenly on all sides. Oil-roasted nuts involve the use of added oil in cooking, which increases the fat and calorie content of the nuts very slightly,” Palinski-Wade explains.

In general, dietitians all say that raw nuts and roasted nuts are extremely comparable in nutritional content. But if you want to get nitty gritty, Zibdeh says that raw nuts are a little healthier than roasted nuts. This comes down to two reasons.

First, she says that heat used during roasting slightly reduces the levels of antioxidants and vitamins: “Roasting may also damage some of their healthy fats, and if stored improperly in heat or with sun exposure for too long, these fats can get rancid,” she says. Second, if the nuts are roasted in oil, it can add extra calories, which may not be ideal if someone has weight loss as one of their health goals.

But all three dietitians emphasize that raw nuts and roasted nuts are both nutritious options, so it’s okay to go for whichever you like the most. What actually may be more important to pay attention to when shopping for nuts is the sodium content, which salted nuts can be high in. Bannan recommends unsalted or lightly salted nuts to anyone who is being mindful of their sodium content. (Slightly salted nuts have not been found to negatively impact heart health, so a little salt is okay.)

Zibdeh says nuts can also be roasted at home in the oven, toaster or air fryer. “People can buy raw nuts and roast a small amount as needed [this way], she explains, adding that when you roast nuts at home, you get to control the temperature. (Remember: the higher it is, the more you’ll lose a bit of the nutritional benefits.) “Roasting and eating what you need will prevent damage that occurs over time with long-term storage,” she says.

If you like roasted nuts, rest assured that you’re still getting almost the exact nutritional benefits as if you were to eat them raw. This is one debate with two winning sides.

Next up, see a list of the 40 best plant-based protein sources—nuts included! 

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