Does Soaking Nuts Remove Nutrients? Separating Fact from Myth

November 3, 2025 •

4 min read

Despite claims that soaking nuts removes nutrients, many nutrition experts agree that the process can actually improve the bioavailability of minerals. The real story is less about removing nutrients and more about unlocking their full potential by neutralizing protective compounds in the nuts.

Quick Summary

Soaking nuts is often recommended to improve digestion and nutrient absorption by neutralizing anti-nutrients like phytic acid. While a minimal amount of water-soluble nutrients might be lost, the overall effect is beneficial for making key minerals more accessible and enhancing the nuts' flavor and texture.

Key Points

Nutrient Bioavailability: Soaking nuts primarily increases the absorption of minerals like iron, zinc, and calcium, rather than removing nutrients.
Phytic Acid Reduction: The process helps neutralize phytic acid, an anti-nutrient that binds to minerals and inhibits their uptake by the body.
Improved Digestibility: Soaking softens the nuts and neutralizes enzyme inhibitors, making them easier to digest and gentler on sensitive stomachs.
Minimal Vitamin Loss: A small amount of water-soluble nutrients like B vitamins may leach into the water, but this loss is typically insignificant.
Enhanced Flavor and Texture: Soaked nuts develop a milder flavor and softer, creamier texture, which can be preferred for certain recipes.
Not Essential for Everyone: While beneficial, soaking is not strictly necessary. Raw, unsoaked nuts are still nutritious, and the practice is most advantageous for those with digestive sensitivities.
Requires Proper Drying: If storing soaked nuts, they must be thoroughly dehydrated to prevent spoilage and maintain crunchiness.

The Science Behind Soaking Nuts

Raw nuts, seeds, and grains contain natural defense mechanisms to protect them until they are ready to germinate. Two of the primary compounds involved are phytic acid (or phytates) and enzyme inhibitors.

Phytic Acid: This compound binds to essential minerals like iron, zinc, and calcium, preventing their absorption in the digestive tract. This is why phytic acid is often referred to as an "anti-nutrient." By consuming large amounts of unsoaked nuts, you may inadvertently reduce your body's ability to utilize these minerals effectively.
Enzyme Inhibitors: These compounds can interfere with the body's natural digestive enzymes, making nuts harder to break down and causing digestive issues like bloating and discomfort for some individuals.

Soaking triggers a process that mimics germination. The water and warmth help neutralize these anti-nutrients and enzyme inhibitors, essentially deactivating the nut's protective shield.

Potential Nutrient Changes: Pros and Cons

While the primary goal of soaking is to improve nutrient absorption rather than to cause nutrient loss, it is important to consider the nuanced effects on a nut's nutritional profile.

Pros (Enhanced Absorption): The reduction of phytic acid through soaking can significantly increase the bioavailability of minerals like iron, zinc, and calcium, allowing your body to absorb more of these nutrients. This process is known as "activating" the nuts, and it also boosts the potency of some vitamins, particularly certain B vitamins. Soaking can also reduce tannins in the skin of some nuts (like almonds), which improves flavor and further supports iron absorption.
Cons (Minimal Loss): A minor amount of water-soluble nutrients, such as certain B vitamins, may leach into the soaking water. However, this loss is generally considered insignificant compared to the potential gain in mineral absorption. If you add salt to the soaking water, the sodium content of the nuts will increase, which is a consideration for those monitoring their salt intake.

The Digestibility Factor

Beyond changes in nutrient bioavailability, one of the most significant benefits of soaking nuts is improved digestion. The process softens the nuts' fibrous texture, making them easier to chew and break down. For people with sensitive stomachs or pre-existing digestive issues, raw nuts can sometimes cause discomfort. Soaked nuts, with their neutralized enzyme inhibitors, are much gentler on the digestive system and lead to smoother digestion.

Research Findings: A Mixed Bag

Scientific evidence on the extent to which soaking reduces phytic acid specifically in nuts is mixed. Some studies show a very minimal reduction in phytate levels in tree nuts, unlike the more significant reduction seen in grains and legumes. A study on chopped almonds and hazelnuts even found that while phytate levels were reduced, so was the overall mineral content, resulting in no meaningful improvement in mineral bioavailability. However, even if phytic acid reduction is minimal, the softening effect from soaking makes the nuts easier to chew and break down. This physical breakdown can increase the release and absorption of nutrients, particularly healthy fats.

Soaked vs. Unsoaked Nuts: A Comparison


Feature	Soaked Nuts	Unsoaked (Raw) Nuts
Digestibility	Easier to digest; beneficial for sensitive stomachs due to neutralized enzyme inhibitors.	May cause bloating or discomfort in some individuals; harder on the digestive system due to enzyme inhibitors.
Nutrient Absorption	Improved bioavailability of minerals (iron, zinc, calcium) due to lower phytic acid.	Phytic acid can bind to minerals, potentially reducing their absorption.
Texture	Softer, creamier, and easier to chew; ideal for blending into sauces or milks.	Hard and crunchy, which some people prefer for snacking.
Flavor	Milder, less bitter taste, especially in almonds where tannins are reduced.	Can have a more pronounced, sometimes bitter, flavor from tannins in the skin.
Preparation Time	Requires advanced preparation, including soaking and drying time.	Ready to eat immediately without extra steps.
Nutrient Loss	Minimal loss of water-soluble B vitamins into the water.	No loss of nutrients through water.

How to Properly Soak Nuts

Soaking nuts is a simple process that requires minimal hands-on time, though it does require patience.

Choose raw nuts: Always start with raw, unroasted nuts. Roasted nuts will not undergo the same beneficial changes.
Rinse thoroughly: Wash the nuts to remove any dirt or debris.
Prepare the solution: Place the nuts in a bowl or jar and cover completely with filtered water. Some people add a pinch of sea salt to enhance the process and flavor.
Soak according to type: Soaking times vary depending on the nut. For example, cashews typically require 2-4 hours, while almonds and walnuts need 8-12 hours.
Rinse again: After soaking, discard the water, which now contains the released enzyme inhibitors and phytic acid. Rinse the nuts again thoroughly.
Dry if desired: For a crunchy texture, dehydrate the nuts in a dehydrator or an oven set to the lowest temperature until fully dry and crisp. Alternatively, use the softened nuts immediately in recipes or store them in the refrigerator for a few days.

Conclusion: The Bottom Line on Soaking Nuts

Does soaking nuts remove nutrients? The answer is largely no, but with important nuance. Soaking does cause a very small, generally insignificant loss of water-soluble nutrients, but its main effect is to make minerals and other beneficial compounds more available for your body to absorb. For many, the enhanced digestibility, softer texture, and milder flavor are the primary benefits. Raw, unsoaked nuts are still a very healthy addition to any diet, so the decision to soak often comes down to personal preference, digestive sensitivity, and culinary application. The practice is a simple step to potentially maximize the nutritional return from a wholesome food.

This article provides general information and is not a substitute for professional medical advice. Always consult a healthcare provider for diagnosis and treatment.

Frequently Asked Questions

Phytic acid is a compound in nuts, seeds, and grains that can bind to minerals, making them less available for your body to absorb. This is why it's considered an anti-nutrient, although it also has some antioxidant properties.

Yes, once soaked, nuts have a much shorter shelf life and are prone to mold. They should be consumed within a few days or properly dehydrated if you want to store them long-term.

Eating unsoaked nuts is perfectly healthy. However, they may be slightly harder to digest for some people and contain higher levels of phytic acid, which could slightly reduce mineral absorption.

No, you should always discard the soaking water. It contains the phytic acid and enzyme inhibitors that have leached out of the nuts, and you do not want to re-ingest these compounds.

No, soaking does not change the total calorie or fat content. It simply improves the bioavailability of the nutrients and affects the texture.

Almonds should be soaked for approximately 8-12 hours for optimal benefits. Soaking allows the skin to be easily removed, which reduces tannins.

No, soaking times vary depending on the type and hardness of the nut. Softer nuts like cashews require less time (around 2-4 hours), while harder nuts like almonds and walnuts need longer soaking periods.