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Healthy Salted Snacks

Finding a snack that is both healthy and salty can be difficult. Many salty foods may not make suitable snack options for some due to their high caloric value and salt content. Fortunately, there are several diet-friendly snacks that you can choose from that will help satisfy your savory tooth without packing on the calories or the sodium.

  1. Popcorn

    • Popcorn is among several healthy salty snack options.

      Popcorn is a healthy option for those who want a salty snack without a lot of calories. One cup of popped artificially-flavored buttered popcorn averages less than 60 calories. However, it's important to understand that caloric values will vary greatly depending on popcorn brand and flavoring agents. Movie theater popcorn will contain a greater caloric value due to the use of actual butter. While salt doesn't have any caloric value, movie theater popcorn is also likely to be higher in salt content, which may not be suitable for those controlling their blood pressure.

    Almonds

    • Almonds are packed full of heart-healthy fats.

      Almonds are a heart-healthy option to consider when choosing a low-calorie salty snack, and many brands offer salted varieties. One oz. is the standard serving size and averages about 130 calories. Plus, almonds are packed full of healthy monounsaturated fats. However, one should take care not to overindulge on almonds. They are small, and a serving size can be consumed quickly, which could make them tempting to overeat.

    Sliced Turkey

    • Eaten alone or with cheese, turkey is a healthy snack option.

      Sliced turkey is another healthy option for those seeking a salty treat without all the calories. Many brands of packaged slicked turkey will be less than 60 calories for 2 oz. For those who want a little something extra, try combining your turkey with 1 oz. of sharp cheddar or pepper jack cheese for a total caloric value averaging less than 200 calories.

    Olives

    • Olives are very low in caloric value.

      In reasonable portions, olives are a healthy option for those seeking a salty snack. Many olives average between 4 to 5 calories per olive and, like almonds, are packed full of healthy monounsaturated fats. The potential downside to olives however is that their salt content treads a bit higher than some of the other healthy options. Each olive contains about 39 mg of sodium, which may be unsuitable for those on a low-sodium diet. Still, olives can be a satisfying choice for those who consume them in moderation.

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