5 Healthy Salty Snacks

Humans naturally consider salt and salty foods highly palatable, which is why most people like to enjoy a salty snack now and then (1Trusted Source).

Even though enjoying an occasional salty snack is perfectly healthy for most people, some may need to limit their salt intake to manage certain medical conditions, including kidney disease and high blood pressure (2Trusted Source, 3Trusted Source).

While salty foods can be a part of your diet, it’s best to avoid highly processed, salt-laden foods like fast food, flavored chips, and boxed mac and cheese.

Fortunately for salt lovers, various nutritious salty snacks can be used to satisfy salty cravings.

This article lists 16 healthy salty snacks. Laura La Monaca/Offset Images

1. Salted macadamia nuts

Salted macadamia nuts are the perfect combination of a creamy, crunchy texture and salty taste that’s sure to satisfy your salt cravings.

In addition to being pleasingly salty, salted macadamia nuts are packed with nutrients like healthy fats, protein, fiber, vitamins, and minerals (4Trusted Source).

Macadamia nuts are especially rich in manganese, a mineral that’s essential for the health of your bones, metabolism, nervous and immune systems, and reproductive hormone function.

It also acts as an antioxidant, protecting the body’s cells from damage (4Trusted Source, 5Trusted Source).

You can pair macadamia nuts with a piece of fruit for a balanced sweet and salty snack.

2. Sardines

Sardines are one of the most nutrient-dense foods you can eat. Plus, they’re salty.

Sardines are rich in vitamins B12 and D, calcium, iron, and selenium. They’re also an excellent source of anti-inflammatory omega-3 fats (6Trusted Source).

People who consume diets rich in omega-3 fats tend to be at a lower risk of developing heart disease and dying from heart-related ailments (7Trusted Source, 8Trusted Source).

Enjoy sardines alongside some veggies or crackers for some crunch.powered by Rubicon Project

3. Homemade sweet potato chips

Evidence suggests that frequently eating fried foods like potato chips isn’t good for your overall health and may increase your disease risk (9Trusted Source, 10Trusted Source).

Fortunately, there are healthier alternatives when you get a hankering for salty potato chips.

For example, baking nutrient-dense sweet potato chips at low heat will result in crispy, homemade chips that will satisfy your salt craving.

Slice sweet potatoes into thin rounds, coat them with olive oil, then sprinkle them with sea salt and bake them at 250°F (121°C) for 2 hours, flipping halfway through. You can follow this recipe for more detailed instructions.

4. Olives 

Olives are a perfect choice if you’re looking for a salty snack that offers nutritional benefits.

Research shows that olives are packed with phenolic compounds, including secoiridoids, verbascoside, and flavonoids. Phenolic compounds are antioxidants that help protect cells from oxidative damage and inflammation (11Trusted Source).

In fact, olives contain 100–400 mg of phenolic compounds per 100 grams of olive fruit, which is about the same amount found in 2.2 pounds (1 kg) of extra virgin olive oil (11Trusted Source).

Pair olives with some cheese for a low carb salty snack.

5. Edamame

Edamame beans are immature soybeans that are typically boiled or steamed in their pod.

Edamame makes a delicious, filling snack and can be sprinkled with salt and other seasonings for an extra kick.

Edamame is a good source of plant-based protein and fiber, as well as vitamins and minerals like folate, magnesium, copper, and potassium (12Trusted Source).

Dip edamame in soy sauce or sprinkle them with sea salt to satisfy your salty cravings in a healthy way.

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Source: Healthline