The difference between raw and roasted nuts

Raw vs. Roasted Nuts: Which is better?

You’re in the nut aisle at Heinen’s, faced with a wall of every nut imaginable—from almonds to walnuts and raw to roasted, you ponder at which to choose. By the way, what exactly is the difference between raw and roasted nuts? Is one better than the other?

First, let me start by announcing that all nuts are good for you. By choosing unsalted (or lightly salted if you must) and keeping your portions small, you can safely include nuts in your daily meal plan and still maintain a healthy weight. In fact, thanks to their hunger-satisfying fat content, studies have shown that nut-eaters tend to be leaner than non-nut-eaters.

If you’re looking for more magnesium—important for blood glucose control, energy production and a healthy immune system—you’re in luck because most nuts contain magnesium! If it’s heart-healthy omega-3 fats you are after, reach for a handful of walnuts.


Now back to raw versus roasted. Both contain significant amounts of heart-healthy monounsaturated fat, however the roasting process can make nuts more vulnerable to oxidation. Oxidized fats in turn cause rancidity, and rancid oils tend to be pro-inflammatory.

Personally I prefer raw nuts, but if you like the taste of roasted, look for “dry-roasted”. Check the ingredient list and choose nuts without added oils and where the only ingredient is the nut itself!

Not sure what to do with them? My favorite nutty meal ideas include:

  • Stirring a handful of walnuts into my oatmeal
  • Adding a sprinkle of sprouted almonds to my spinach salad
  • Eating a small handful of Go Raw Sprouted Pumpkin Seeds for a snack
  • Mixing chopped cashews into vegetable side dishes
  • Topping my yogurt with a tablespoon of peanuts
  • Stirring chopped walnuts or pecans into pancake batter

The bottom line: Raw first then dry-roasted. But if dry-roasted is the only way you’ll eat them…go for it!

Need more advice on healthy living, eating or other wellness topics? Stop into your local Heinen’s and say hello to our Heinen’s Wellness Consultant.

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