Are Blanched or Unblanched Almonds Better For You?

December 11, 2025 •

4 min read

Almonds are a nutrient-dense food packed with healthy fats, protein, and essential vitamins. A recent study found that eating almonds may benefit gut health by increasing the production of a beneficial short-chain fatty acid called butyrate. However, the choice between consuming them with or without their skin, as in blanched versus unblanched, has a slight impact on their overall benefits.

Quick Summary

This nutritional comparison examines the key differences between blanched and unblanched almonds, focusing on antioxidant content, fiber, digestibility, and phytic acid. It provides a detailed table to help you decide which almond type best suits your dietary needs and preferences.

Key Points

Unblanched almonds have more antioxidants: The brown skin is rich in polyphenols and flavonoids, which are powerful antioxidants that protect your cells.
Unblanched almonds contain more fiber: The skin adds insoluble fiber that supports digestive health and increases feelings of fullness.
Blanched almonds are easier to digest: Without the tough, fibrous skin, blanched almonds are gentler on sensitive stomachs and for people with conditions like IBS.
Blanching reduces phytic acid: Removing the skin also removes phytic acid, which can improve the absorption of key minerals like iron, zinc, and calcium.
Both are highly nutritious: Despite the minor differences, both blanched and unblanched almonds are excellent sources of healthy fats, protein, and Vitamin E.
Soaking is a compromise: Soaking unblanched almonds can soften the skin, reduce bitterness, and lessen phytic acid, offering a middle-ground option.

Unblanched Almonds: The Power of the Skin

Unblanched almonds, which retain their thin, brown skin, hold a slight edge in nutritional benefits due to the presence of the skin itself. While the almond kernel provides the bulk of the protein and healthy fats, the skin is where you find a significant concentration of protective compounds.

The Antioxidant Advantage

The skin of the almond is rich in powerful antioxidants, primarily polyphenols and flavonoids. These compounds help protect your cells from oxidative stress and chronic inflammation, which are linked to aging and various diseases. Studies have shown that almond skin extracts can exhibit significant antioxidant activity. When you remove the skin through blanching, a substantial portion of this antioxidant capacity is lost.

The Fiber Boost

Another benefit of the almond skin is its high fiber content. This dietary fiber is crucial for maintaining good digestive health, regulating bowel movements, and promoting a feeling of fullness. For most people with healthy digestion, the extra fiber from unblanched almonds is a clear benefit. However, for those with sensitive digestive systems, the high fiber content can sometimes cause discomfort or bloating.

Phytic Acid: The 'Anti-Nutrient' Consideration

Unblanched almonds contain phytic acid, an antinutrient concentrated in the outer layer. Phytic acid can bind with minerals like iron, zinc, and calcium, potentially reducing their absorption. While this sounds negative, phytic acid also has its own antioxidant properties and is largely a concern only for those with significant mineral deficiencies or extremely high intake. Soaking and cooking can reduce phytic acid levels, but blanching effectively removes it along with the skin.

Blanched Almonds: Easier on the Stomach

Blanched almonds, which have had their skins removed, offer a smoother texture and a milder flavor. While they lack the skin's extra antioxidants and fiber, they are not nutritionally void. They still provide the essential healthy fats, protein, and other nutrients found in the kernel.

Improved Digestibility

For individuals with sensitive digestive tracts, IBS, or those who simply prefer a smoother eating experience, blanched almonds are the better choice. Without the tough, fibrous skin, they are much easier to digest. This can help avoid the bloating or gas that some people experience with unblanched almonds. The absence of phytic acid also means better mineral absorption, which is particularly relevant for those with existing mineral deficiencies.

Culinary Versatility

In a culinary context, blanched almonds are highly versatile. Their smooth texture and mild taste make them ideal for recipes where the almond's flavor shouldn't dominate, such as pastries, creamy sauces, and delicate desserts. They are also the standard ingredient for making smooth, fine-textured almond flour and almond milk.

Comparison Table: Blanched vs. Unblanched


Feature	Unblanched Almonds	Blanched Almonds
Antioxidants	Higher, thanks to the skin's rich polyphenol content.	Lower, as much of the skin's antioxidant capacity is removed.
Fiber	Higher, due to the insoluble fiber in the skin.	Slightly lower, but still a good source of fiber.
Digestibility	Can be more difficult for those with sensitive guts.	Easier to digest and gentler on the stomach.
Phytic Acid	Present in the skin, can inhibit mineral absorption.	Negligible, improving mineral bioavailability.
Texture	Crunchy and rustic with a slightly rough skin.	Smooth and soft, with no outer skin.
Flavor	Slightly earthier and more robust, with a hint of bitterness from the skin.	Milder and sweeter flavor profile.
Culinary Use	Best for hearty snacks, rustic baking, or where a pronounced almond flavor is desired.	Ideal for refined baking, creamy sauces, almond flour, and almond milk.

Finding a Balance: Soaking Your Almonds

Some people opt for a middle-ground approach by soaking their unblanched almonds before consumption. Soaking almonds for several hours or overnight can soften the skin, making them easier to digest and less bitter. This process is also believed to help break down phytic acid, which can improve the absorption of minerals like magnesium and zinc. After soaking, you can choose to eat them with the softened skin or easily peel it off. This combines some of the benefits of both types of almonds in a single process.

Conclusion: Making the Right Choice for Your Health

Ultimately, the choice between blanched and unblanched almonds depends on your personal health needs, digestive tolerance, and culinary goals. For the maximum antioxidant and fiber content, unblanched almonds with their skin intact are the superior option, especially for those with robust digestion. However, if you have a sensitive stomach, prefer a smoother texture, or are baking recipes that require a finer grind, blanched almonds are the ideal choice. Both varieties remain an excellent source of healthy fats, protein, and vitamin E, contributing positively to a balanced diet regardless of the skin's presence.

For a deeper look into the science of almond skin's beneficial compounds, you can read research findings on almond skin polyphenols.

Frequently Asked Questions

While the core nutritional value of the almond kernel remains the same, unblanched almonds have a slight advantage due to the skin. The skin contains higher concentrations of antioxidants and fiber, which are lost during the blanching process.

Blanched almonds are generally better for digestion, especially for individuals with sensitive digestive systems. The removal of the fibrous skin makes them gentler on the stomach and less likely to cause bloating or gas.

Phytic acid, found in the almond's skin, is sometimes called an 'antinutrient' because it can interfere with the body's absorption of certain minerals, such as iron and zinc. For most people on a balanced diet, this effect is minimal, and phytic acid itself has antioxidant benefits.

Yes, blanched almonds still contain antioxidants, including the high vitamin E content found in the nut kernel. However, they lack the extra boost of polyphenols and flavonoids that are concentrated in the brown skin.

For maximum antioxidant and fiber intake, eating unblanched almonds is best. However, if digestibility is a concern, soaking the unblanched almonds can improve tolerance while retaining many of the benefits.

You can use unblanched almonds for baking, but the resulting texture will be coarser, and the flour will have brown specks. Blanched almonds are preferred for recipes requiring a smoother, whiter almond flour, such as macarons.

Soaking is different from blanching. Soaking softens the skin and may reduce some phytic acid without removing the skin entirely. Blanching uses heat to completely remove the skin. Your choice depends on whether you want to remove the skin completely or just improve digestibility.