Delicious and Healthy Salty Snacks

My spouse is a salt fanatic. Every meal, every snack, every time something goes toward the mouth, it must have salt on it. If this sounds familiar, then you probably know also that too much salt can be unhealthy. Salt has its place in the body, and you need a certain amount for good health. But a little too much and the negative consequences come running.

So, how do you find the proper balance? How are you supposed to feed your salt craving without harming your own health and wellness? If you need to keep a little salt in your life, but you need a healthy boost as well, check out these healthy and salty snacks to add to the regular menu.


Popcorn gets a bad rap, but that’s really because of the fatty flavorings that we put on top. Try popping your popcorn the old fashioned way. Sizzle a little olive oil in a skillet, put the popcorn inside, and wait. When it’s finished, lightly salt. Skip the butter or extra toppings. You’ll get your salty craving fed, fill your body with healthy fiber, and you’ll only consume about 150 calories per serving.


If you choose this as a snack, it’s important to be sparing. Nuts are high in calories, so you have to weigh your servings appropriately. Nuts can provide a salty flavor, but they also give you doses of protein, certain vitamins, and healthy fats. They are an excellent snack to put in your cabinet and grab when you’re in the mood. Almonds, walnuts, peanuts, or cashews … with a little caution, you can enjoy this snack and boost your health at the same time.

Green Olives

I used to hate green olives for this very reason. Their salty flavor is so intense, it can be overpowering. If you really love salt, this is the snack for you. Not only is it easy and incredibly salty tasting, a serving is less than 200 calories. Pour a few in a cup, pop a few in your mouth, and you can satisfy the salty craving with barely any calories.

Believe it or not, you can have your salt and eat it too. If you do some research and go about it the right way, you can enjoy that salty taste without damaging your long-term health. Add one or all of these treats to your regular menu, and make your diet both salty and healthy.

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Image Credit: 

White Chocolate Frosted Candy Popcorn Work GVSU by Steven Depolo is licensed under CC BY 4.0