Raw vs. Roasted Nuts

Nuts are generally roasted to improve their taste, aroma and crunchy texture. Roasting is defined as cooking using dry heat, which cooks the food evenly on all sides. Most nuts are roasted without their shell, except for pistachios, which are often roasted in-shell. Roasting nuts changes their structure, chemical composition, color, and decreases their moisture content.

There are two main kinds of roasting: Dry roasting without oil. Nuts can be dry roasted in the oven or in a frying pan. Oil roasting can also be done in the oven or in a frying pan.

Raw and dry-roasted nuts have very similar amounts of fat, carbs and protein, but roasted nuts have slightly more fat and calories per gram. During roasting, nuts lose some moisture, so a roasted nut weighs less than a raw nut. That explains why the fat content per ounce is slightly higher in roasted nuts. Some studies indicate that trans fats are formed after roasting, but the amount is negligible

One ounce (28 grams) of raw almonds contains 161 calories and 14 grams of fat. The same amount of dry-roasted almonds contains 167 calories and 15 grams of fat. Both types contain similar amounts of calories, protein, carbs, and fiber, but roasting nuts may damage their healthy fat, and reduce their nutrient content.

Eating roasted or non-roasted nuts may reduce your risk of heart disease. Nuts are filled with healthy fats and the amino acid arginine, which relaxes constricted arteries and increases blood flow, according to the Harvard School of Public Health. Nuts also contain vitamin E, folic acid, fiber, and potassium. Good nut choices include almonds, Brazil nuts, cashews, filberts, peanuts, pistachios, and walnuts.