How Long Should We Soak Walnuts in Water? A Complete Guide

November 17, 2025 •

3 min read

Soaking nuts is an age-old tradition that has gained modern scientific backing for improving digestion and nutrient availability. Many nutrition experts agree that to get the most benefits, you should soak walnuts for a minimum of 6-8 hours or overnight.

Quick Summary

For better digestion and nutrient absorption, soak walnuts for 6 to 8 hours, or overnight, to help neutralize phytic acid and tannins. The process also improves the nut's flavor and texture.

Key Points

Soaking Time: A duration of 6 to 8 hours, or overnight, is optimal for soaking walnuts to neutralize anti-nutrients.
Enhanced Digestion: Soaking breaks down enzyme inhibitors and phytic acid, making walnuts easier for the stomach to process and preventing digestive discomfort.
Improved Nutrient Absorption: By reducing phytic acid, soaking increases the bioavailability of minerals like zinc, iron, and calcium.
Better Flavor: Soaking removes the bitter tannins in the walnut's skin, resulting in a smoother, less astringent taste.
Proper Storage: After soaking, walnuts must be either consumed, refrigerated for a few days, or dehydrated to prevent molding and retain crispiness.
Maximized Benefits: Combining soaking with other healthy habits, such as eating them in the morning, can boost brain and heart health more effectively.

Why Is Soaking Walnuts Important?

Soaking walnuts in water helps unlock their full nutritional potential and improves their digestibility. The main reason for this process is to address naturally occurring compounds.

Neutralizing Anti-Nutrients

Walnuts contain enzyme inhibitors and phytic acid, sometimes called 'anti-nutrients'. Phytic acid can bind to essential minerals like iron, zinc, and calcium, reducing their absorption. Soaking helps release these inhibitors and phytic acid, making minerals more available. The resulting brown water indicates these compounds are being removed.

Improving Flavor and Texture

Raw walnuts can taste slightly bitter due to tannins in their skin. Soaking helps remove these tannins, leading to a smoother, more pleasant flavor. The process also softens the nut, beneficial for sensitive digestion.

How to Properly Soak Walnuts

Soaking walnuts is simple. Here is a guide:

Place Walnuts: Put shelled walnuts in a large bowl, ensuring space for expansion.
Add Water: Cover nuts with lukewarm, filtered water, several inches above the nuts.
Add Salt (Optional): A pinch of sea salt can enhance the deactivation of enzyme inhibitors.
Soak: Cover loosely and leave on the counter for 6 to 8 hours or overnight. For longer soaking, refrigerate and change water occasionally.
Drain and Rinse: Drain and rinse thoroughly under cool water. Discard the soaking water.

Comparison: Soaked vs. Unsoaked Walnuts

Comparing soaked and unsoaked walnuts highlights the benefits:


Feature	Soaked Walnuts	Unsoaked (Raw) Walnuts
Digestibility	Easier to digest due to reduced enzyme inhibitors.	Can be harder to digest for some.
Nutrient Absorption	Higher bioavailability of minerals.	Phytic acid can inhibit mineral absorption.
Texture	Softer and plump.	Firmer and crunchy.
Flavor	Less bitter, smoother taste.	Can have a slightly bitter taste from tannins.
Preparation Time	Requires 6-8 hours of soaking.	Ready to eat immediately.
Shelf Life	Shorter; must be refrigerated if not dehydrated.	Longer; can be stored at room temperature.

What to Do with Soaked Walnuts

After soaking, walnuts can be used fresh or prepared for later use. To restore crunch and extend shelf life, they can be dehydrated at a low temperature.

To Dehydrate Walnuts:

Spread drained walnuts on a baking sheet.
Use the lowest oven setting (115–150°F) or a dehydrator.
Bake for several hours until dry and crispy, stirring occasionally.
Cool completely before storing in an airtight container.

If Not Dehydrating:

Store soaked nuts in a sealed container in the refrigerator for a few days.
For slightly longer storage, keep them covered with fresh water in the fridge and rinse twice daily.
Important: Do not store non-dehydrated soaked walnuts at room temperature to prevent molding.

Recipe and Usage Ideas

Soaked walnuts are versatile. Ideas include:

Smoothies and shakes for creaminess.
Salads for texture.
Oatmeal and yogurt.
Homemade nut butter.
Vegan 'meat' alternative by pulsing in a food processor.

Conclusion

Soaking walnuts is a beneficial practice that improves nutrient absorption, taste, and texture. Soaking for 6-8 hours effectively reduces phytic acid and tannins. Soaked walnuts can be enjoyed fresh or dehydrated, offering a simple way to enhance health. For further reading, The Spruce Eats provides detailed information on soaking nuts.

Frequently Asked Questions

You need to soak walnuts to neutralize phytic acid and enzyme inhibitors, which can hinder mineral absorption and cause digestive issues. Soaking also improves their taste by removing tannins and softens their texture.

Soaking walnuts for too long can cause them to become slimy or spoil, as they are a 'live' food after soaking. After soaking for the recommended 6-8 hours, it's best to drain, rinse, and either use them or refrigerate them promptly.

While some recipes suggest using lukewarm water to speed up the process, using very hot or boiling water is not recommended. This can potentially cook the walnuts and affect their nutritional content.

After soaking, you should drain and rinse the walnuts thoroughly. They can then be stored in an airtight container in the refrigerator for 2-3 days, or you can dehydrate them to restore crispiness and extend their shelf life significantly.

Yes, soaked walnuts taste different. The process removes the bitter tannins from the skin, resulting in a smoother, milder, and more buttery flavor that many people find more appealing.

Yes, after soaking, draining, and rinsing, the walnuts are ready to eat. They will have a softer texture than raw walnuts but are perfectly safe and beneficial to consume.

It is generally not recommended to soak different types of nuts together. Different nuts have different soaking times, and mixing them can lead to some becoming too soft or slimy while others are not properly activated.

No, soaking does not remove all anti-nutrients like phytic acid, but it significantly reduces their levels. Studies show that soaking can reduce phytic acid by 20-50%, which is enough to improve digestion and nutrient absorption for most people.