How long do you need to soak walnuts before eating?

December 20, 2025 •

3 min read

Soaking walnuts is an age-old practice supported by modern science, but many wonder, "how long do you need to soak walnuts before eating?". The practice, which can transform their texture and nutritional profile, is simpler than you might think and offers significant digestive benefits for sensitive individuals.

Quick Summary

Soaking walnuts for 6 to 8 hours is ideal for reducing anti-nutrients and improving digestibility. This simple process enhances flavor, softens texture, and boosts nutrient absorption for a healthier snack.

Key Points

Optimal Soaking Time: Aim for 6 to 8 hours, or an overnight soak, to effectively reduce anti-nutrients and soften the nuts for easier digestion.
Enhanced Nutrient Absorption: Soaking reduces phytic acid, allowing your body to absorb more essential minerals like zinc, iron, and calcium from the walnuts.
Improved Digestibility: The process helps neutralize enzyme inhibitors, making soaked walnuts gentler on the stomach and reducing the risk of digestive discomfort.
Milder Flavor Profile: Soaking draws out bitter tannins, resulting in a creamier, less astringent taste that many find more palatable.
Post-Soak Preparation: Always rinse soaked walnuts thoroughly before eating. For longer storage, they must be fully dried to prevent mold.
Storage Considerations: Use soaked walnuts within a few days or dehydrate them completely for long-term storage to preserve their freshness and crunch.

Why Soak Walnuts?

Raw walnuts contain natural compounds like phytic acid and enzyme inhibitors. While these compounds help preserve the nut, they can make walnuts harder to digest and hinder the absorption of minerals such as zinc, iron, and calcium. Soaking neutralizes these compounds, improving nutrient absorption, making them easier to digest for those with sensitive stomachs, and enhancing flavor and texture by reducing bitterness and softening the nuts. This process is sometimes referred to as 'activating' the nuts and increases the overall bioavailability of nutrients.

The Ideal Soaking Time for Walnuts

The recommended time to soak walnuts is typically between 6 to 8 hours. This duration is effective in neutralizing phytic acid and enzyme inhibitors without compromising the nuts' quality. Soaking walnuts overnight is a common and convenient practice. It is important to avoid over-soaking, especially at room temperature for extended periods, as it can lead to a slimy texture and spoilage. For longer soaking or storage, it is best to keep the walnuts in the refrigerator.

Step-by-Step Guide to Soaking Walnuts

Soaking walnuts is a simple process:

Select Walnuts: Choose the desired amount of raw, unsalted walnuts.
Use a Bowl: Place the walnuts in a non-metal bowl.
Cover with Water: Add enough clean, filtered water to fully submerge the nuts, allowing for expansion.
Optional Salt: A pinch of salt can be added to aid in neutralizing enzyme inhibitors.
Soak: Cover the bowl and let the walnuts soak for 6-8 hours on the counter or in the refrigerator.
Drain and Rinse: Drain the soaking water and rinse the walnuts thoroughly with fresh water until clear.
Dry (Optional): For crunchiness or longer storage, dry the walnuts completely using a dehydrator at a low temperature (around 115°F / 46°C) for 12-24 hours or in an oven at its lowest setting with the door ajar.

Comparison: Soaked vs. Raw Walnuts


Feature	Raw Walnuts	Soaked Walnuts
Digestion	Can be difficult for sensitive stomachs due to enzyme inhibitors and phytic acid.	Much easier to digest, as enzyme inhibitors are neutralized and phytic acid is reduced.
Nutrient Absorption	Can inhibit mineral absorption due to high phytic acid content.	Improves the bioavailability of minerals like zinc, iron, and calcium.
Texture	Firm and crunchy.	Softer and slightly chewier.
Flavor	Can have a slightly bitter or astringent aftertaste from tannins in the skin.	Milder, less bitter flavor, often described as creamier.
Storage	Can be stored for several months in an airtight container in the pantry.	Can be kept in the fridge for a few days, or dried completely for longer storage.
Preparation Time	Ready to eat immediately out of the package.	Requires pre-planning and soaking time.

How to Use Soaked Walnuts

Soaked walnuts are versatile and can be used in various dishes:

Add to oatmeal, granola, or yogurt.
Blend into smoothies.
Sprinkle on salads.
Incorporate into baked goods.
Make homemade walnut milk.

Storing Soaked Walnuts

Soaked walnuts have a shorter shelf life due to increased moisture. Store them in an airtight container in the refrigerator for 2-3 days. For longer storage, drying is essential to prevent mold. Use a dehydrator at a low temperature or a low-temperature oven until they are completely dry. Store fully dried walnuts in an airtight container in the pantry, fridge, or freezer.

Conclusion: A Small Step for Better Health

While eating raw walnuts is perfectly acceptable for many, soaking them first offers potential benefits like improved digestion, better mineral absorption, and a more pleasant taste and texture, particularly for those sensitive to raw nuts. A soaking time of 6 to 8 hours is recommended for optimal results. By incorporating this practice, you can enhance the nutritional value and enjoyability of walnuts. Exploring what works best for your body is key to maximizing the benefits of this superfood. For further reading, check out Wildly Organic's guide to soaking and drying nuts. [https://wildlyorganic.com/blogs/recipes/how-to-soak-dehydrate-nuts-plus-how-to-sprout-nuts-too]

Frequently Asked Questions

Soaking walnuts helps to reduce their phytic acid and enzyme inhibitor content, which can improve digestion and increase the body's ability to absorb vital minerals from the nuts.

A soaking time of 6 to 8 hours is generally considered ideal. Soaking them overnight is a convenient and effective method to achieve the desired results.

Yes, soaking walnuts for too long (e.g., more than 12 hours) can cause them to become mushy, slimy, and risk spoilage. To avoid this, place them in the refrigerator if soaking beyond 8 hours.

Adding a tablespoon of salt per four cups of nuts is a traditional practice that can help further neutralize enzyme inhibitors, though it's not strictly necessary. Ensure you use filtered water for the best results.

If you don't soak walnuts, you will still get their nutrients, but they may be harder to digest for some people due to phytic acid and enzyme inhibitors. You also miss out on the softer texture and milder flavor.

The choice depends on your personal preference and digestive health. Soaked walnuts are easier to digest and offer better nutrient bioavailability, while unsoaked walnuts are more convenient and maintain their classic crunchy texture.

You can eat them immediately, add them to recipes like smoothies or salads, or dry them in a dehydrator or low-temperature oven to restore their crunch and extend their shelf life.