People like to enjoy a salty snack from time to time since humans naturally consider salt and salty foods highly palatable.

Iran Press/America: 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, reports.

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 some healthy salty snacks.

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.

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.


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.

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.

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


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, antioxidants that help protect cells from oxidative damage and inflammation.

In fact, olives contain 100–400 mg of phenolic compounds per 100 grams of the olive fruit.


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

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

Whipped goat cheese dip and veggies

Goat cheese is high in protein and healthy fats. Plus, pairing it with fiber-rich vegetables like carrots, broccoli florets, and celery makes it even more satiating.

Veggie chips  

Chips are one of the most popular choices for salty snacks. Fortunately, many nutritious veggie chip options are available.

You can also make your own veggie chips. 

Salted avocado slices or guacamole 

Avocados are packed with important nutrients like folate, magnesium, potassium, healthy fats, and fiber.

For instance, avocado intake has been associated with better diet quality and nutrient intake, as well as a lower risk of metabolic syndrome — a cluster of conditions that increase heart disease and type 2 diabetes risk.

Salted nut butter

A couple of tablespoons of salted almond, peanut, or cashew butter will not only satisfy your salty craving but also may help make you feel more satisfied due to nut butter’s high content of protein and healthy fat.

Deviled eggs 

Eggs are one of the most nutritious foods you can find, and whipping up deviled eggs makes for a delicious, salty snack.

Even though they’re small in size, eggs deliver a hefty dose of nutrients, including protein, vitamins B2 (riboflavin) and B12, selenium, phosphorus, zinc, and iron.

Parmesan crisps 

Parmesan crisps are thin, crispy chips made from just one ingredient — Parmesan cheese. 

Roasted chickpeas 

Chickpeas are a rich source of folate, iron, manganese, and magnesium — a mineral that’s lacking in many people’s diets.

Magnesium plays many critical roles in the body, and not getting enough of this important nutrient is associated with an increased risk of health conditions like diabetes and heart disease.


Sipping on a salty cup of bone broth or enjoying a bowl of chicken and vegetable soup is a smart way to keep your salty cravings at bay.

Pack your soup with veggies and a protein source like lentils or chicken for the most nutritional benefit.

Stuffed dates with nut butter and sea salt

Dates provide a delicious source of fiber, while nut butter is packed with healthy fat and protein. Combining these two foods makes a balanced and satisfying snack.

Veggie loaded chicken bites

Making sure your snack has adequate protein can ensure that you stay satisfied between meals.

Herbed popcorn

Munching on a bowl of salty homemade or store-bought popcorn is sure to satisfy even the strongest salty craving.

The bottom line

It’s natural to crave salty foods sometimes. After all, your body needs sodium to function.

Although salty snacks can be included as part of a healthy diet, it’s best not to overconsume added salt, especially if you have high blood pressure or another medical condition affected by excess salt intake.

Instead, consume salty snacks like the ones listed above occasionally, and remember to keep your added salt intake in check for optimal health.


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