How Long Should I Soak Raw Walnuts Before Eating?

December 12, 2025 •

3 min read

Soaking walnuts is a long-standing practice in many cultures, often passed down through generations. While you can eat raw walnuts directly, soaking them for 6-8 hours, or overnight, can enhance their nutritional benefits, improve digestibility, and result in a more palatable flavor.

Quick Summary

Soaking raw walnuts for 6 to 8 hours or overnight is recommended to improve digestibility and nutrient absorption. The process helps neutralize phytic acid and enzyme inhibitors, which can otherwise cause digestive discomfort and hinder mineral uptake. Soaked walnuts also become less bitter and softer in texture.

Key Points

Soak for 6-8 hours: The ideal duration for soaking raw walnuts is 6 to 8 hours, often done overnight, to maximize health benefits and improve digestibility.
Reduces Phytic Acid: Soaking significantly reduces phytic acid, an antinutrient in walnuts that can inhibit the absorption of essential minerals like iron and zinc.
Improves Digestion: By neutralizing enzyme inhibitors, soaking makes walnuts easier for the stomach to process, reducing gas and bloating for sensitive individuals.
Enhances Flavor: The process leaches out bitter-tasting tannins, leaving the walnuts with a milder, sweeter flavor.
Creates Creamier Texture: Soaked walnuts become softer, which is excellent for use in smoothies, sauces, and homemade nut milk.
Proper Drying is Key: After soaking, drain and rinse the walnuts thoroughly. If not used immediately, they must be dehydrated to preserve freshness and crunchiness.
Store Properly: Freshly soaked walnuts should be refrigerated and used within 2-3 days. Dehydrated nuts can be stored for longer in an airtight container.

Why Soaking Raw Walnuts is Beneficial

Before addressing how long you should soak raw walnuts before eating, it is essential to understand the reasoning behind this practice. Nuts, including walnuts, contain natural compounds such as phytic acid and enzyme inhibitors. These compounds protect the nut until it can germinate, but they can also pose a challenge to our digestive system.

The Science Behind the Soak

Soaking raw walnuts offers several key benefits:

Neutralizing Phytic Acid: Phytic acid is often called an “anti-nutrient” because it can bind to minerals like zinc, iron, and calcium, making them harder for the body to absorb. Soaking helps break down phytic acid, increasing mineral bioavailability.
Deactivating Enzyme Inhibitors: Walnuts contain enzymes that inhibit digestion. Soaking helps neutralize these inhibitors, allowing the body's digestive enzymes to function more effectively. This can reduce digestive upset like bloating and gas.
Improving Flavor and Texture: Raw walnuts can taste bitter due to tannins. Soaking leaches out some tannins, resulting in a milder, sweeter flavor. Soaking also softens the texture, creating a creamier mouthfeel.

The Optimal Soaking Time for Raw Walnuts

The ideal soaking duration for raw walnuts typically ranges from a few hours to overnight.

Soaking Time Guidelines

Minimum Soaking: Soaking for 4 to 6 hours is sufficient for softening the walnuts.
Overnight Soaking (Most Recommended): Soaking for 6 to 8 hours is the most common recommendation for effectively reducing phytic acid and enzyme inhibitors.
Maximum Soaking: Soaking longer than 12 hours is possible but should be done with caution, as walnuts can risk rancidity. For longer soaks, refrigerate the walnuts and change the water periodically.

Comparison: Soaked vs. Unsoaked Walnuts


Feature	Soaked Walnuts	Unsoaked (Raw) Walnuts
Digestibility	Easier to digest, less likely to cause gas or bloating due to reduced enzyme inhibitors.	May cause digestive issues for some people due to natural enzyme inhibitors.
Nutrient Absorption	Higher bioavailability of minerals like zinc and iron because phytic acid is reduced.	Lower absorption of some minerals because phytic acid can bind to them.
Flavor	Milder, less bitter taste due to the removal of tannins.	Can have a more pronounced, sometimes bitter, flavor.
Texture	Softer, creamier texture, which is great for blending.	Crunchy and firm, suitable for a classic snack or topping.
Preparation Time	Requires advanced planning (overnight is common).	Ready to eat immediately, offers ultimate convenience.
Shelf Life	Shorter shelf life due to moisture; must be refrigerated and consumed within a few days or dehydrated.	Long, stable shelf life when stored in a cool, dry, and dark place.

How to Properly Soak Raw Walnuts

Follow these simple steps:

Measure and Rinse: Measure your desired amount of raw walnuts and rinse them under running water.
Submerge: Place rinsed walnuts in a bowl and cover completely with filtered water.
Optional Salt: Add a pinch of salt if desired to help neutralize enzyme inhibitors.
Soak: Soak for 6–8 hours. Loosely cover the bowl.
Drain and Rinse: After soaking, drain the cloudy water and rinse the walnuts thoroughly until the water runs clear.
Dry (Optional): For crispness and longer storage, dry the walnuts using a dehydrator at low temperature (115°F for 12-24 hours) or in an oven on its lowest setting.
Store: Store soaked walnuts in the refrigerator for 2-3 days. Dehydrated walnuts can be stored longer in an airtight container.

Incorporating Soaked Walnuts into Your Diet

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

Eat them as a daily snack.
Blend into smoothies.
Sprinkle over oatmeal or yogurt.
Add to salads.
Make homemade walnut milk.
Use as a base for pestos and sauces.
Add to baked goods (if dehydrated).

Conclusion

Soaking raw walnuts for about 6 to 8 hours is a beneficial practice that improves digestibility, nutrient absorption, and flavor. While eating them unsoaked is safe, soaking is particularly helpful for those with sensitive digestion or anyone wanting to maximize the nutritional benefits of walnuts. This simple overnight step can make walnuts a more enjoyable and beneficial part of your diet.

More information on proper walnut preparation and storage can be found here.

Frequently Asked Questions

No, it is not mandatory to soak walnuts. Eating them raw is fine, and they are still nutritious. However, soaking can make them easier to digest and improve nutrient absorption for those with sensitive systems.

Soaking walnuts for too long can cause them to become slimy and lose their oils. This can affect their taste and quality. For longer soaks, it is best to do so in the refrigerator and change the water periodically.

To dry soaked walnuts, spread them in a single layer on a baking sheet. You can use a dehydrator at a low temperature (around 115°F) for 12-24 hours or use an oven on its lowest setting, leaving the door ajar, until they are dry and crisp.

Yes, you can soak walnuts with other nuts, but keep in mind that different nuts have different optimal soaking times. Walnuts typically need around 6-8 hours, while softer nuts like cashews require less time.

The soaking process primarily helps neutralize antinutrients like phytic acid and tannins. While some water-soluble nutrients can be lost, the overall effect of increased bioavailability means the body can absorb more of the remaining beneficial vitamins and minerals.

Many nutritionists recommend eating soaked walnuts first thing in the morning. This can provide sustained energy and help regulate appetite due to their protein, fiber, and healthy fat content.

It depends on the recipe and your preference. For many baked goods, soaking is not necessary. However, if you are making a recipe that requires a soft, creamy texture, such as a vegan cheese or nut butter, pre-soaking is essential.