Do you need to soak hazelnuts before eating? A Nutrition Diet Guide

October 23, 2025 •

4 min read

Research has found that soaking hazelnuts in water for 6-12 hours can reduce their phytic acid content by up to 53%, potentially improving mineral bioavailability. So, do you need to soak hazelnuts before eating? While not strictly required, this simple step can offer significant benefits for digestion and nutrient absorption.

Quick Summary

Soaking hazelnuts can make them easier to digest and enhance the absorption of key minerals by neutralizing antinutrients like phytic acid and enzyme inhibitors. While not essential for everyone, this preparation method can be beneficial, particularly for those with digestive sensitivities, and it also changes the nut's texture and flavor profile.

Key Points

Improved Digestibility: Soaking hazelnuts reduces enzyme inhibitors, making them easier on the digestive system and helping to alleviate bloating for sensitive individuals.
Enhanced Nutrient Absorption: The soaking process neutralizes phytic acid, a compound that can hinder the absorption of minerals like zinc, calcium, and magnesium.
Altered Texture and Flavor: Soaking softens hazelnuts, giving them a creamier texture and a milder, less bitter taste, which is ideal for blending into recipes.
Reduced Antinutrients: Phytic acid levels in hazelnuts can be significantly decreased by soaking, as shown by some scientific studies.
Personal Preference: Whether to soak or not depends on personal digestive health, dietary goals, and flavor preference; unsoaked nuts are still healthy for most people.
Proper Drying is Key: After soaking, hazelnuts must be thoroughly dried via dehydration or a low-temperature oven to prevent spoilage and restore their crispness.

The 'Why' Behind Soaking Nuts

For many, eating nuts is a cornerstone of a healthy diet, providing a rich source of protein, healthy fats, vitamins, and minerals. However, some people experience digestive discomfort, such as bloating or gas, after eating raw nuts. This is largely due to the presence of natural compounds known as antinutrients. Nuts, along with seeds and grains, contain these protective substances to ensure their survival in nature, and they can interfere with human digestion and nutrient absorption.

What are Antinutrients and Why Do They Matter?

The primary antinutrients in hazelnuts and other nuts are phytic acid (or phytates) and enzyme inhibitors.

Phytic Acid: This compound binds to minerals like zinc, magnesium, iron, and calcium in the digestive tract, forming poorly absorbed complexes. Over time, this can lead to mineral deficiencies in individuals with diets high in phytates. Soaking helps break down phytic acid, making these essential minerals more available to your body.
Enzyme Inhibitors: These compounds protect nuts from sprouting prematurely and can interfere with your body's digestive enzymes, making them harder to break down. Neutralizing these inhibitors through soaking can result in smoother digestion and less bloating.

The Impact of Phytic Acid in Hazelnuts

Hazelnuts specifically contain phytic acid, which can inhibit mineral absorption. A study published in the Journal of Food Science found that soaking hazelnuts for 6-12 hours significantly reduced their phytic acid content. This process mimics the natural germination cycle, which deactivates the nut's protective mechanisms and unlocks its full nutritional potential. While the phytic acid levels in a small handful of raw hazelnuts are unlikely to cause issues for most people with a balanced diet, soaking is a simple technique to maximize the nutritional benefits.

Benefits of Soaking Hazelnuts

Beyond improving digestibility, soaking offers several other advantages:

Improved Digestion: Soaked hazelnuts are softer and gentler on the digestive system, making them an excellent option for those with sensitive stomachs. The softened texture also makes them easier to chew and blend.
Enhanced Nutrient Absorption: By reducing phytic acid and enzyme inhibitors, soaking helps to increase the bioavailability of minerals like calcium, zinc, and magnesium.
Better Texture and Flavor: The soaking process can alter the taste of hazelnuts, resulting in a milder, less bitter flavor. They develop a richer, creamier texture, which is particularly beneficial for making nut butters, sauces, or milk.
Removes Tannins: Soaking also helps to remove tannins, especially from nuts with skins, which can inhibit iron absorption.

A Guide to Soaking and Preparing Hazelnuts

Soaking your hazelnuts is a straightforward process that requires minimal effort. Here is a simple step-by-step guide:

Rinse: Place your desired amount of raw, shelled hazelnuts into a colander and rinse them thoroughly under running water to remove any dirt or debris.
Soak: Transfer the rinsed hazelnuts to a glass bowl and cover them with enough filtered water to fully submerge them. Add about 1 teaspoon of sea salt per cup of nuts to further aid the neutralization of enzyme inhibitors.
Wait: Let the hazelnuts soak at room temperature for 8-12 hours, or overnight. For warmer climates, soaking for a shorter period or using fresh water every few hours is recommended to prevent fermentation.
Rinse Again: After soaking, drain the hazelnuts in a colander and rinse them thoroughly with fresh, clean water. Discard the soaking water, as it now contains the leached antinutrients.
Dry: Pat the nuts dry with a clean towel. You can eat them immediately or, for a restored crunch, dehydrate them in an oven at the lowest temperature (around 150°F / 65°C) for 12-24 hours or in a food dehydrator. Ensure they are completely dry before storing to prevent mold growth.

Soaked Hazelnuts vs. Unsoaked Hazelnuts: A Comparison


Feature	Soaked Hazelnuts	Unsoaked Hazelnuts
Digestibility	Easier to digest; beneficial for sensitive stomachs.	Potentially harder to digest due to enzyme inhibitors.
Nutrient Bioavailability	Improved mineral absorption due to reduced phytic acid.	Mineral absorption may be slightly inhibited by phytic acid.
Texture	Soft and creamy; ideal for blending into sauces or milks.	Firm and crunchy; perfect for snacking or as a topping.
Flavor	Milder, less bitter taste.	Can have a slightly more intense, bitter flavor.
Preparation Time	Requires overnight soaking and optional dehydration.	Ready to eat immediately from the bag.

Considerations and Drawbacks of Soaking

While soaking offers potential benefits, it's important to consider a few drawbacks:

Time Commitment: Soaking and dehydrating can be a time-consuming process.
Potential Nutrient Loss: Some water-soluble vitamins may leach into the soaking water, though the amount is often minimal in a well-balanced diet.
Texture Alteration: Soaking changes the texture, which may not be desirable for those who prefer a crispy nut. Dehydration is necessary to regain the crunch.
Spoilage Risk: Improper drying and storage can increase the risk of microbial growth.

Conclusion: Soaking is a Personal Choice for Your Nutrition Diet

Ultimately, the decision to soak your hazelnuts is a personal one. While raw, unsoaked hazelnuts are undeniably a nutritious and healthy snack for most people, soaking can be a valuable tool for those with sensitive digestive systems or those looking to maximize the bioavailability of minerals in their diet. For others, the convenience of eating raw nuts may outweigh the benefits of soaking. In the context of a balanced and varied nutrition diet, both raw and soaked hazelnuts are a beneficial addition. For more information on the pros and cons of soaking nuts, check out this guide on Healthline. The key is to listen to your body and choose the method that best suits your health goals and preferences.

Frequently Asked Questions

No, it is not bad to eat unsoaked hazelnuts. Raw hazelnuts are still a healthy, nutrient-dense food. The main difference is that soaking may improve digestibility and nutrient absorption for some individuals, particularly those with sensitive digestive systems.

Hazelnuts should be soaked for 8 to 12 hours, or overnight, to effectively reduce their antinutrient content. After soaking, they should be drained, rinsed, and dried before consumption or storage.

Soaking significantly reduces phytic acid, but it does not remove all of it. The process is meant to lower the levels of antinutrients to a point where they are less likely to interfere with digestion and nutrient uptake.

No, you should use raw, unsalted hazelnuts for soaking. The high-heat roasting process has already altered the nut's composition, and the texture will not respond to soaking in the same way.

You do not have to dehydrate soaked hazelnuts, but it is necessary if you want to restore their crunchy texture and increase their shelf life. If you don't dehydrate them, they will be softer and must be stored in the refrigerator for a few days to prevent mold.

To dehydrate, spread the rinsed and dried nuts in a single layer on a baking sheet or dehydrator tray. Place them in an oven at the lowest temperature (around 150°F / 65°C) with the door ajar, or use a food dehydrator, until they are completely crisp.

Soaking removes tannins found in the hazelnut skin, which can result in a milder, less bitter, and sometimes sweeter flavor. It also enhances the creamy texture.