Nuts such as almonds, Brazil nuts, cashews, and walnuts are packed with healthy fats, protein, fiber, vitamins, minerals, and antioxidant-rich compounds called phytochemicals.
Research shows they can help improve blood sugar and cholesterol levels while reducing inflammation and oxidative stress.
Both raw and roasted walnuts can be healthy, but they have some differences.
Raw nuts are the same as they come from the tree or plant without cooking. Roasted nuts are heated to enhance their aroma, taste and texture. They can be dry-roasted, where no oil is added, or in oil, where they are cooked in oil.
Roasting can be done in the oven or on the stovetop, often with seasonings such as salt or spices to add extra flavor.
Raw nuts contain no added oils, salt, or sweet flavorings, which can be a healthier choice if you’re watching your calories, sugar, or sodium intake.
They also retain higher levels of certain nutrients. Raw almonds and macadamia nuts contain more protein, fiber, vitamin C and certain B vitamins than their roasted counterparts. Hazelnuts have a higher level of calcium, phosphorus and potassium in their raw form than in their roasted form.
Some raw nuts may also retain more phytochemicals in their raw state. Raw almonds retain significant amounts of quinine, ribalinidin, sapogenin, flavan-3-ol and tannin. Raw Brazil nuts and hazelnuts contain beneficial phenols such as gallic acid, 3,4-dihydroxybenzoic acid and catechin; heating slightly reduces these compounds.
Raw nuts can sometimes carry harmful bacteria such as Salmonellaalthough this is rare. Roasting the nuts or applying heat can help kill the bacteria. Almonds are the only nuts required for pasteurization in the United States. Pasteurization uses heat to kill harmful bacteria and make food safer to eat.
Another concern is aflatoxins, toxins from certain fungi that can grow on peanuts, tree nuts and other crops like corn. To reduce your risk, stick to major commercial brands of nuts and nut butters, and throw out any nuts that look moldy, discolored, or shriveled. Heating has little effect on aflatoxins.
The US Food and Drug Administration (FDA) tests foods for aflatoxins to ensure their safety. Although no outbreaks of aflatoxin-related illness have been reported in the United States, outbreaks have occurred in some developing countries.
Roasting can improve the taste, smell, color, texture and appearance of nuts. Baking must be done carefully; too much heat can cause the fats in the nuts to oxidize, leading to a rancid taste and poor quality.
Compared to raw nuts, roasted nuts can be slightly higher in carbohydrates. The way nuts are processed also affects their energy content. More processed nuts, such as roasted nuts and nut butters, release more fat compared to raw, whole nuts.
The health effects of roasted nuts depend on what and how much you add to them. This is especially important if you are watching your calorie, sugar or salt intake. Candied nuts call for salt and sugar, and some recipes use as much as 1 cup of sugar for every 3 cups of nuts.
Roasting your own nuts gives you complete control over the ingredients. You can omit or reduce the salt and sugar and use spices instead.
Roasting can also boost some beneficial compounds, such as the catechin in almonds and the total polyphenol content in macadamia nuts. Chestnuts, which are usually eaten boiled or roasted, have the highest levels of polyphenols when roasted.
Cooking nuts or other foods at high temperatures can create a chemical called acrylamide. High levels of acrylamide have been shown to cause cancer in animals, but food contains much lower levels. However, it’s best to bake them at a moderate temperature and check them often to avoid acrylamide and burns.
The table below compares the nutritional value of a 1-ounce serving of raw and dry-roasted unsalted almonds.
Dry roasting without oil and salt results in only a small difference between the raw and roasted nuts as a whole.
| Nutrition | ||
|---|---|---|
| Raw almonds | Dry roasted almonds | |
| Calories | 164 | 170 |
| Protein | 6.01 grams (g) | 5.95 g |
| Fat | 14.1 years | 14.9 years |
| Carbohydrates | 6.12 g | 5.95 g |
| Fibers | 3.54 g | 3.09 g |
| Calcium | 76.3 milligrams (mg) | 76 mg |
| Iron | 1.05 mg | 1.06 mg |
| Magnesium | 76.5 mg | 79.1 mg |
| Phosphorus | 136 mg | 134 mg |
| Potassium | 208 mg | 202 mg |
| Zinc | 0.885 mg | 0.938 mg |
| thiamine | 0.058 mg | 0.022 mg |
| Riboflavin | 0.323 mg | 0.34 mg |
| Niacin | 1.03 mg | 1.03 mg |
| Vitamin E | 7.26 mg | 6.78 mg |
Enjoy the nuts raw or roast them for a flavor boost. Baking at home is easy and allows you to control the ingredients. Here’s how:
- Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius)
- Spread the walnuts in a single layer on a baking sheet lined with baking paper
- Brush lightly with olive or avocado oil, or skip the oil if you prefer
- Reduce or omit the salt and sugar and season the nuts with spices instead; try cinnamon and nutmeg, smoked paprika, garlic powder or chili powder.
- Bake for 10-15 minutes, stirring halfway through to ensure even cooking and checking that they don’t burn
- Cool completely before storing in an airtight container
Both raw and roasted walnuts can be a great addition to your meals and snacks. Here are some ideas:
- Enjoy as a snack on its own or pair with fruit such as apple slices or berries
- Sprinkle over cereal, oatmeal or yogurt
- Mix with dried fruit for a trail mix
- Blend raw nuts into smoothies
- Toss in salads
- Mix with popcorn or grains such as barley, quinoa or rice
- Blend the nuts in a food processor to make a nut butter
Raw walnuts have fewer calories and retain nutrients like protein and fiber better. Depending on the nut, roasting may increase some antioxidant-rich compounds.
Roasted nuts are more likely to be seasoned with added sugar or salt, so controlling the ingredients when baking at home is key for a healthier option. Raw nuts are more convenient and versatile, which may be preferable if easy meal planning is a priority.
Both raw and roasted walnuts can be part of a balanced diet, with the best choice depending on personal taste and nutritional needs.
Nuts are packed with nutrients and phytochemicals and can be enjoyed raw or roasted. Roasted nuts can have extra calories, sugar and salt; baking your own gives you control over the ingredients and allows you to experiment with different flavors.
Whether you prefer nuts raw or roasted for a snack or mixed into foods like oatmeal or a salad, you’re still getting a boost of plant-based protein, fiber, healthy fats and other essential nutrients.
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