Most people think of salt as an unhealthy additive, but the truth is, salt is an essential nutrient. Our bodies need salt to function properly, and without it we would die. Salt also has a number of health benefits, including reducing the risk of heart disease and stroke and preventing dehydration. So what about salty snack food? Most people are aware that salty snack foods like potato chips are not that healthy. So if you’re looking to fill your salt craving with a healthy snack check out some of the ones on this list of healthy snacks that are still salty!
Sardines are a type of small fish that are commonly eaten whole, including bones and guts. While not everyone finds them tasty, they can be a great source of calcium, phosphorous, and vitamin D, which help to strengthen your bones. They also provide healthy levels of omega-3 fatty acids and proteins. Sardines pack a punch in the flavor department as well, containing a large amount of sodium. Just one 3-ounce serving of sardines provides about 1382 mg of sodium. So if your trying to reduce your salt intake these may not be the best choice.
Pickles are cucumbers that have been fermented in a brine of vinegar and salt. They’re very popular among people with salty food cravings because they contain about 400 mg of sodium per serving. An added bonus is the vinegar in pickles contains antioxidants including resveratrol, which can help fight cancer by inhibiting pro-inflammatory enzymes. The brine also contains traces of calcium, magnesium, phosphorus, and iron.
Tuna is a type of fish commonly eaten as canned food. Not only does it provide healthy omega-3 fatty acids, but the protein content in tuna can help to minimize feelings of hunger. You should always opt for canned light tuna over canned white tuna because it has much less mercury and saturated fat. This means you can enjoy your craving for a salty snack while getting in your daily allowance of omega-3 fatty acids and protein. Canned light tuna provides about 264 mg of sodium per serving.
Almonds are one of the healthiest nuts you can eat, and they provide a good dose of healthy fats as well as vitamin E. Most people don’t think about how much sodium almonds contain, but just a quarter cup contains a whopping 594 mg! They’re also a good source of iron and magnesium, which help to regulate blood pressure. If you are watching your sodium intake, then you should limit yourself to about a quarter cup or take an extra walk after eating them.
Sauerkraut is a type of fermented cabbage that is commonly used as a condiment. Not only does it provide an excellent source of vitamin C, but the bacteria found in sauerkraut actually helps to regulate your digestion. Sauerkraut also contains about 400 mg of sodium per serving. It may not be the most appetizing thing to eat, but many people can agree that sauerkraut is actually delicious if you prepare it the right way.
This type of fruit contains healthy monounsaturated fats that can help lower cholesterol levels in your blood. They also contain iron, vitamin E, phosphorus, and copper. One serving of olives contains about 400 mg of sodium! If you are watching your blood pressure or salt intake then you should only eat them in moderation because the high sodium content may affect your health.
Pickled okra is a type of vegetable that is already low in calories but becomes a healthy snack when pickled. It can help to suppress your appetite because it contains capsaicin, the substance that gives chili peppers their heat. Pickled okra also provides a good source of vitamin K and potassium, which helps to regulate blood pressure. If you are watching your sodium intake then you should limit yourself to one pickled okra pod because it contains about 342 mg of sodium.
Eggs may not be a healthy choice for everyone. However, if you simply cannot resist your craving for a salty snack then deviled eggs can be a good alternative. They may not have much in the way of nutritional value but they do provide protein and calcium that will help to fill you up. Deviled eggs also contain potassium and vitamin D. About two deviled eggs contain about 516 mg of sodium. So if you’re on a low-sodium diet then you should only eat one or skip them altogether.
Cashews contain a good amount of iron and magnesium, which help to regulate blood pressure. They also provide a healthy dose of vitamin K and copper. Cashews are one of the most popular types of nuts that people love because they taste great by themselves or in many other types of snacks. One serving size contains about 541 mg of sodium. So you should only eat a small amount to avoid high blood pressure.
If you’re someone who likes to eat chips when they’re craving a salty snack then kale chips can be a healthy alternative. Kale has high levels of iron and vitamin C, not to mention antioxidants that combat free radicals in the body. One serving size of kale chips contain about 350 mg of sodium. So if you are on a diet or watching your blood pressure then you should limit yourself to only one serving.
There are many snacks that contain high levels of sodium. This is why it’s important to read nutrition labels and choose healthy options. However, if you simply cannot resist your salty snack craving then we have provided the healthiest alternatives. All of these options still taste great and will leave you satisfied without leaving you feeling guilty afterward!