Salted nut rolls are a beloved candy bar, especially in the Midwest United States. They consist of a mix of peanuts, caramel and nougat covered in chocolate. While they are certainly delicious, many people wonder whether these sweet treats are actually healthy or just empty calories. In this comprehensive article, we will analyze the nutritional profile of salted nut rolls to determine if they can be part of a balanced diet.
Nutritional Profile of Salted Nut Rolls
To understand if salted nut rolls are healthy, we first need to look at what exactly is in them. Here is the typical nutritional information for a standard 2-ounce salted nut roll candy bar:
| Nutrition Facts | Amount Per Serving |
|---|---|
| Calories | 280 |
| Total Fat | 16 g |
| Saturated Fat | 7 g |
| Trans Fat | 0 g |
| Cholesterol | 10 mg |
| Sodium | 180 mg |
| Total Carbohydrates | 33 g |
| Dietary Fiber | 1 g |
| Total Sugars | 27 g |
| Added Sugars | 26 g |
| Protein | 5 g |
As we can see, a single salted nut roll contains 280 calories, which is a moderate amount for a candy bar. However, most of those calories come from sugar and fat.
The 33 grams of total carbohydrates consist mainly of added sugars, with 27 grams per serving. This represents over half of the recommended daily value for added sugars, which is 50 grams or less according to the American Heart Association. Consuming too many added sugars can lead to weight gain and increase risk for diabetes, heart disease and fatty liver disease over time.
Additionally, about half of the calories in a salted nut roll come from fat. While it does contain heart-healthy unsaturated fats from the nuts, a large proportion is saturated fat which can raise cholesterol levels. The American Heart Association recommends limiting saturated fat to no more than 13 grams per day, so one salted nut roll provides over half of this amount.
On the positive side, salted nut rolls do contain a small amount of protein and fiber, two nutrients that are important for feeling full and maintaining steady blood sugar levels. They also provide some vitamins and minerals from the peanuts, including niacin, folate, magnesium and copper.
Overall though, the high amounts of added sugar and saturated fat are concerning from a health standpoint.
Salted Nut Rolls vs Other Candy Bars
How does the nutrition information of salted nut rolls compare to other popular candy bars? Here is a comparison of some top-selling candy bar brands:
| Candy Bar (2 oz serving) | Calories | Sugar (g) | Saturated Fat (g) |
|---|---|---|---|
| Salted Nut Roll | 280 | 27 | 7 |
| Snickers | 280 | 27 | 5 |
| Reese’s Peanut Butter Cups | 210 | 21 | 5 |
| Hershey’s Milk Chocolate | 220 | 24 | 9 |
| Kit Kat | 200 | 20 | 4.5 |
The salted nut roll is on par with Snickers when it comes to calories, sugar and saturated fat content. Both contain around 280 calories and 27 grams of sugar for a 2-ounce bar, accounting for over half the daily value for added sugars.
Salted nut rolls contain slightly more saturated fat than Snickers, with 7 grams compared to 5 grams per serving. They also contain more saturated fat than popular candies like Reese’s Peanut Butter Cups and Kit Kat bars. However, they are lower in saturated fat than a Hershey’s milk chocolate bar.
Overall, while salted nut rolls are not the absolute worst candy choice, their high amounts of saturated fat and added sugar are comparable to other candy bars with similar nutrition profiles.
Are Salted Nut Rolls Vegetarian or Vegan?
Some people may wonder if salted nut rolls are suitable options for vegetarians or vegans. Here is a look at their suitability for restricted diets:
Vegetarian: Salted nut rolls are usually vegetarian, meaning they do not contain any meat ingredients. However, some brands may contain small amounts of gelatin, which would make them unsuitable for vegetarians. Always check the ingredient list to confirm a lack of animal-derived ingredients.
Vegan: Salted nut rolls are not naturally vegan because they contain milk chocolate and eggs or dairy in the nougat. There are a few brands that make vegan salted nut roll alternatives without milk or egg ingredients, but the traditional versions are not vegan.
Gluten-Free: Most salted nut rolls contain wheat-based ingredients and are therefore not gluten-free. Individuals with celiac disease or gluten sensitivity should avoid them.
Dairy-Free: Since the nougat and milk chocolate contain dairy ingredients, standard salted nut rolls are not dairy-free. Look for specialty brands that use vegan milk chocolate if you require a dairy-free option.
In summary, traditional salted nut rolls are vegetarian but not vegan, gluten-free or dairy-free. Check labels carefully if purchasing for restricted diets and look for specialty made alternatives if needed.
Are Salted Nut Rolls Keto-Friendly?
The ketogenic or “keto” diet is a very low carb, high fat diet that aims to put the body in a state of ketosis for weight loss or health benefits. This diet requires keeping net carbs under 20-50 grams per day. Are salted nut rolls a keto-friendly choice?
Unfortunately, salted nut rolls would not fit into a well-formulated keto diet. A 2-ounce bar contains 33 grams of total carbohydrates, which mostly comes from added sugars. After subtracting fiber, the net carbs in a salted nut roll would be around 32 grams.
This would use up most or all of the daily allotted carb intake on keto. Additionally, the high sugar content could prevent the body from maintaining ketosis. Some sugar alcohols like malitol are used in sugar-free candy bars to lower net carbs, but regular salted nut rolls do not use these substitutes.
While salted nut rolls are moderately high in fat at 16 grams per serving, the overall macros do not align with keto guidelines. People following a ketogenic diet should choose lower carb options like nuts, seeds, avocados, nut butters and dark chocolate. Salted nut rolls would be an occasional treat at best, and quantities would need to be very small to minimize carbs.
Healthier Homemade Salted Nut Rolls
Is there a way to lighten up salted nut rolls to make them healthier? Here is a recipe for homemade salted nut rolls that cuts back on sugar and uses more wholesome ingredients:
Ingredients:
– 1 1⁄2 cups raw peanuts
– 1/3 cup honey or maple syrup
– 1⁄4 cup coconut oil
– 3 tbsp cocoa or carob powder
– 1 tsp vanilla
– 1⁄4 tsp sea salt
– 1 cup puffed millet or rice
– 1⁄2 cup peanut butter or sunflower seed butter
Instructions:
1. Toast raw peanuts in the oven at 350°F for 5-7 minutes until fragrant and slightly browned. Allow to cool.
2. In a saucepan, melt coconut oil over low heat. Whisk in honey, cocoa powder, vanilla and salt until smooth. Remove from heat.
3. In a large bowl, mix together toasted peanuts, puffed millet, peanut butter and liquid coconut oil mixture until thoroughly combined.
4. Line a loaf pan with parchment paper. Pour in peanut mixture and press down firmly to pack it in evenly.
5. Freeze for 2-3 hours until firm. Pull out parchment paper and slice into bars.
6. Optionally, drizzle with melted chocolate or dip ends in melted chocolate.
7. Store in the freezer for up to 1 month.
Nutrition Facts Per Serving (1 bar):
Calories: 180
Fat: 11g
Carbs: 12g
Protein: 5g
Sugar: 6g
This homemade version cuts the added sugar content significantly by using honey and maple syrup. It also increases the protein and fiber from whole food sources like peanuts and puffed millet. The coconut oil provides a plant-based source of saturated fat to keep the bars solid. Overall, this lightened up take on salted nut rolls makes for a healthier candy bar option!
The Verdict: Are Salted Nut Rolls Healthy?
So, what’s the final consensus – can salted nut rolls be part of healthy eating plan?
The occasional salted nut roll is fine for most people when eaten in moderation as part of an overall balanced diet. However, daily or frequent consumption is not recommended, especially for those with diabetes or heart disease risk factors. While salted nut rolls provide some nutritional benefit from nuts and peanuts, their high amounts of added sugar and saturated fat are concerning. They are considered an unhealthy processed food product.
Homemade versions with less added sugar and more whole food ingredients can make a slightly healthier take on salted nut rolls. But in general, they should be thought of as candy and a sometimes food for special treats rather than a daily snack choice. Focus on more nutrient-dense foods with less added sugars for your regular diet and enjoy salted nut rolls only occasionally in small portions if desired. Moderation and balance are key!
Healthier Snack Alternatives to Salted Nut Rolls
If you enjoy the taste of salted nut rolls but want a healthier daily snack, here are some options to consider instead:
– Trail mix with nuts, seeds, coconut flakes, chopped fruit and dark chocolate chunks
– Apples or celery with natural peanut butter or almond butter
– Greek yogurt topped with chopped nuts, raisins and a drizzle of honey
– Cottage cheese with pineapple and toasted walnuts
– Smoothies made with milk, banana, nut butter and cocoa powder
– Rice cakes topped with almond butter and raspberry jam
– Oatmeal baked with peanut butter, raisins and chocolate chips
– Whole grain toast with avocado and everything bagel seasoning
– Edamame hummus with pretzels or apple slices for dipping
– Homemade energy or protein balls made with nuts, seeds, oats, nut butter and dried fruit
Focus on getting nutrition from whole foods like fruits, vegetables, nuts, seeds, whole grains, plant-based proteins and healthy fats like olive oil or avocado. Limit sweets to occasional treats, but stick to healthier snacks during the day. This helps provide steady energy while keeping calories, sugar and saturated fat under control.
The Bottom Line
Salted nut rolls are a delicious candy bar treat that many people love. However, with their high amounts of added sugar and saturated fat, they cannot be considered a healthy snack choice. Homemade versions can provide a somewhat better nutritional profile. But for optimal health, limit consumption of salted nut rolls and other candy bars to occasional treats. Instead, build your diet around more nutrient-dense whole foods without added sugars. This provides the best nourishment for your body while still leaving room for enjoying the sweet things in life from time to time. Moderation and balance is key when incorporating beloved treats like salted nut rolls into an overall healthy lifestyle.