How long should I soak almonds in water?

December 31, 2025 •

4 min read

According to traditional health practices and many modern dietary experts, soaking almonds can greatly improve their digestibility and nutritional value. For those wondering how long should I soak almonds in water, the generally recommended duration is 8 to 12 hours, typically done overnight. This process softens the nuts and reduces the presence of certain compounds that can inhibit nutrient absorption.

Quick Summary

The ideal soaking time for almonds is 8 to 12 hours, which helps to soften the nuts, improve digestibility, and enhance nutrient availability. This process reduces antinutrients like tannins and phytic acid, resulting in a milder flavor and a more palatable texture. Proper storage is crucial for soaked almonds.

Key Points

Optimal Soaking Time: The ideal duration to soak almonds is 8 to 12 hours, which is typically done overnight.
Enhanced Digestibility: Soaking softens the nuts and reduces compounds like tannins and enzyme inhibitors, making them easier to digest.
Improved Nutrient Absorption: Reducing antinutrients allows for better absorption of key minerals like zinc, magnesium, and calcium.
Milder Flavor and Texture: Soaked almonds have a softer, more buttery texture and a less bitter taste compared to raw ones.
Risk of Spoilage: Soaking for too long, especially at room temperature, can lead to bacterial growth and spoilage; consume within 2-3 days.
Easy Preparation: The process is simple and involves rinsing, covering with water, and letting them sit overnight before draining and peeling.

Why Soak Almonds at All?

For centuries, soaking nuts and seeds has been a common practice in many cultures. This is not just a culinary tradition but is rooted in several health-related factors. The primary reasons for soaking almonds are to improve their digestibility and to make their nutrients more bioavailable to the body. Raw almonds have a brown skin containing tannins and phytic acid, which can make them more difficult to digest for some people and can bind to certain minerals, like calcium, iron, and zinc, preventing their absorption.

The Impact of Soaking on Almonds

Reduces Antinutrients: Phytic acid and tannins are considered 'antinutrients' because they can inhibit the absorption of other beneficial nutrients. Soaking helps to break down these compounds, though research shows the effect on phytic acid can be minimal unless other steps like salting are added. The removal of the skin after soaking significantly reduces the tannin content.
Activates Enzymes: Soaking initiates the germination process, which 'activates' enzymes within the almond. These enzymes, such as lipase, can help with the digestion of fats, making the almonds easier on the stomach.
Improves Texture and Flavor: Soaking softens the hard, crunchy texture of raw almonds, making them more tender and easier to chew, which is especially beneficial for young children or older adults. It also reduces the bitterness associated with the skin, giving the almond a milder, buttery taste.
Enhances Nutrient Absorption: By reducing enzyme inhibitors and softening the nut, soaking can enhance your body's ability to absorb the full spectrum of vitamins and minerals present in the almond.

The Optimal Soaking Duration: 8 to 12 Hours

For most purposes, an overnight soak of 8 to 12 hours is the sweet spot. This duration is sufficient to soften the nuts, neutralize a good portion of the enzyme inhibitors, and improve the overall texture and taste. For instance, someone with a sensitive digestive system or dental issues would benefit most from this standard soaking period. However, there are nuances depending on what you plan to do with the almonds. For example, if you are making almond milk, a longer soak might produce a creamier result, while a shorter soak might be enough for a salad topping.

Can you soak almonds for too long?

Yes, soaking for too long can have negative consequences. After about 12-24 hours, the almonds can start to lose their optimal texture, becoming overly soft and mushy. The extended time in water can also increase the risk of bacterial growth, particularly if left out at room temperature. The best practice is to soak overnight, rinse them, and then use or store them correctly in the refrigerator for up to 2-3 days.

Hot Water vs. Cold Water Soaking

While cold water soaking is the standard, some sources suggest that soaking almonds in hot water can expedite the process. Soaking in hot water for just 30 minutes can produce similar digestive benefits as a longer cold water soak. This is a useful shortcut for those who forget to plan ahead. However, keep in mind that the texture may differ slightly, and some nutrients might be more prone to leaching out in warmer temperatures.

How to Soak Almonds Properly

Measure: Start with your desired amount of raw, unsalted almonds. It's often recommended to start with a handful or about 6-10 almonds per person if eating daily.
Rinse: Wash the almonds under cool, running water to remove any dirt or residue.
Submerge: Place the almonds in a bowl and cover them with plenty of filtered water. The almonds will expand as they absorb water, so ensure there is enough liquid to cover them entirely.
Cover and Wait: Cover the bowl with a cloth or lid and let it sit at room temperature for 8 to 12 hours.
Drain and Rinse: The next morning, drain the murky soaking water and rinse the almonds thoroughly with fresh water.
Peel (Optional): For maximum benefits, especially regarding digestion, you can gently squeeze and peel off the brown skin.
Dry: Pat the almonds dry with a clean paper towel. If you prefer a crunchier texture, you can dehydrate them in an oven at a low temperature for several hours until crispy.
Store: Store the prepared almonds in an airtight container in the refrigerator and consume within a few days to prevent spoilage.

Soaked vs. Raw Almonds: A Comparison


Feature	Soaked Almonds	Raw Almonds
Digestibility	Easier to digest; tannins in the skin are reduced.	Potentially harder to digest for some people due to enzyme inhibitors and tannins.
Nutrient Absorption	Improved absorption of minerals like calcium, iron, and zinc after tannins are reduced and enzymes are activated.	Contains antinutrients like phytic acid and tannins which can inhibit mineral absorption.
Texture	Softer, plumper, and less chewy.	Crunchy and firm.
Flavor	Milder, less bitter, and with a buttery taste.	Slightly more bitter, especially with the skin on.
Nutrient Content	The overall nutritional profile remains largely the same, but bioavailability is enhanced. Minor loss of some water-soluble vitamins.	Full vitamin and mineral content is intact, but absorption may be limited by antinutrients.
Shelf Life	Shorter; must be consumed within a few days and refrigerated.	Longer; can be stored in a cool, dry place for several weeks.

Conclusion

Soaking almonds is a simple yet powerful step for anyone looking to maximize the nutritional benefits of this popular superfood. While raw almonds are perfectly healthy, the process of soaking them for 8 to 12 hours, typically overnight, can significantly improve digestion and nutrient absorption, and make them more palatable by removing the bitter tannins. By following a few simple steps, you can enjoy a softer, milder-tasting almond that is easier on your gut. Remember to drain and rinse the almonds well after soaking and to store them properly in the refrigerator to maintain freshness. So, the next time you reach for a handful of almonds, consider giving them a good soak to unlock their full potential.

Here is a study on the effect of soaking almonds and hazelnuts on phytic acid

Frequently Asked Questions

No, it is not strictly necessary to soak almonds before eating them, as raw almonds still offer many health benefits. However, soaking can make them easier to digest and improve nutrient absorption for some individuals, especially those with sensitive digestive systems.

Yes, soaking for a few hours is still beneficial and can help reduce some antinutrients. Soaking for 6 to 8 hours is sufficient to get many of the benefits, such as a softer texture and improved digestion.

If you soak almonds for too long (over 24 hours), they can become mushy, lose their flavor, and increase the risk of bacterial growth. For this reason, it's best to stick to the recommended 8 to 12-hour window.

Peeling the skin off soaked almonds is optional but recommended for maximum health benefits. The skin contains tannins that can inhibit nutrient absorption, so removing it further enhances digestibility.

Yes, you can use hot water as a shortcut if you forget to soak them overnight. A 30-minute soak in hot water can provide similar digestive benefits to a longer cold water soak. However, some water-soluble nutrients may be lost.

No, you should discard the water used for soaking almonds. This is because the soaking process releases tannins and enzyme inhibitors into the water, and it's best to discard them to get the full benefits.

Soaked almonds have a shorter shelf life than raw ones. After soaking and rinsing, they should be stored in an airtight container in the refrigerator and consumed within 2 to 3 days to stay fresh.