Ever stood in the aisle wondering whether to go raw or roasted when it comes to nuts? You’re not alone. Both raw and roasted nuts have their perks, but depending on your health goals and taste preferences, one may suit you better.

Raw nuts are the least processed. They're simply shelled and sometimes dried, preserving their natural enzymes, healthy fats, and nutrients. If you're looking for the cleanest, most unaltered option, raw is a strong choice. They also tend to be slightly lower in calories and sodium, as they haven’t been salted or cooked in oil.

Roasted nuts, on the other hand, have been heated—either dry-roasted or oil-roasted—to bring out their flavour and enhance crunchiness. This makes them more appealing for many, but the process can slightly reduce their nutrient content and alter the structure of their healthy fats. Oil-roasting in particular can add extra fat and calories depending on the type of oil used.

That said, roasted nuts aren’t necessarily unhealthy. Dry-roasted nuts without added oils or excess salt can still be a good choice and may be easier on digestion for some people. They’re also more flavourful, which might help you feel more satisfied with smaller amounts.

Ultimately, the best option is the one you’ll enjoy and eat in moderation. If you like the taste of roasted nuts, choose dry-roasted varieties without added oils. If you're after maximum nutrient preservation, go raw. Either way, incorporating nuts into your diet is a win.