How long to soak walnuts to remove phytates?

November 1, 2025 •

4 min read

Many traditional cultures have practiced soaking nuts for centuries to improve digestion and nutrient availability. This simple yet effective method naturally reduces phytic acid, which is why many health enthusiasts ask: how long to soak walnuts to remove phytates for optimal benefits?

Quick Summary

Soaking walnuts for 8-12 hours in a saltwater solution effectively reduces phytic acid and enzyme inhibitors, improving nutrient absorption and digestibility. The process softens the nuts and mellows their flavor, and they can be eaten wet or dehydrated for a crispier texture.

Key Points

Soak Overnight: Aim for 8-12 hours to effectively neutralize phytic acid and enzyme inhibitors in walnuts.
Use Saltwater: Adding sea salt to the soaking water helps activate enzymes that break down the phytic acid more effectively.
Enhance Digestion: Soaking makes walnuts easier to digest for those with sensitive stomachs by breaking down enzyme inhibitors.
Increase Mineral Absorption: The process frees up essential minerals like zinc, iron, and magnesium, making them more bioavailable to your body.
Improve Flavor and Texture: Soaking reduces bitterness, creating a milder taste and a plump, creamier texture, or a crisper result after dehydration.
Dehydrate for Storage: For a crispy, snackable nut, dehydrate the soaked walnuts at a low temperature after rinsing.
Use Raw, Unsalted Nuts: Always start with raw, unroasted walnuts for the best results, as the activation process depends on their natural state.

What is Phytic Acid and Why Reduce It?

Raw walnuts, like many other seeds and legumes, contain a compound called phytic acid, or phytate. This natural substance acts as a protective mechanism for the plant, but for humans, it can be an 'anti-nutrient'. Phytic acid binds to essential minerals like iron, zinc, magnesium, and calcium in the digestive tract, preventing their absorption by the body. By neutralizing phytic acid, soaking walnuts can unlock the full nutritional potential of these nuts. For individuals with sensitive digestion, consuming unsoaked nuts can sometimes lead to bloating, gas, and stomach discomfort, as enzyme inhibitors also present in raw nuts are deactivated through the soaking process.

Step-by-Step Guide to Soaking Walnuts

Soaking walnuts is a straightforward process that requires only a few simple ingredients and a little bit of time. Here is a clear, repeatable method to follow:

Start with Raw Walnuts: Ensure you are using raw, unsalted walnut halves or pieces, as heat-treated nuts will not activate properly.
Prepare the Soaking Solution: Place your walnuts in a large glass bowl. Cover them completely with warm, filtered water. Add a small amount of sea salt (about 1 teaspoon per 2-4 cups of nuts). The salt is believed to aid in activating the enzymes that break down phytic acid.
Soak for the Optimal Time: Let the walnuts soak at room temperature, loosely covered with a clean cloth, for 8-12 hours. Overnight is a convenient schedule that fits this timeframe perfectly.
Drain and Rinse: After soaking, drain the nuts in a colander and rinse them thoroughly under running water to wash away the phytic acid and any salt residue.
Choose Your Path: Your walnuts are now "activated" and ready to be used. You can enjoy them in their soft, wet state, or proceed with drying them for a crispy texture and longer storage.

Soaking Time for Walnuts: Finding the Sweet Spot

The ideal soaking duration for walnuts to effectively reduce phytic acid is generally considered to be in the 8-12 hour range, or simply overnight. This duration provides enough time for the warm, salted water to begin breaking down the phytic acid and enzyme inhibitors present in the nut's outer layer. While shorter soaks of 6-8 hours will still offer benefits, and longer soaks can be done, the overnight period is a practical and highly effective approach. However, some sources suggest longer periods up to 12-16 hours for an extra crispy result after dehydration. It's best to follow the overnight method for simplicity and consistent results.

Soaked vs. Raw Walnuts: A Comparison


Feature	Raw Walnuts	Soaked Walnuts
Phytic Acid Levels	Present, can inhibit mineral absorption.	Significantly reduced, enhancing mineral bioavailability.
Digestibility	Can be harder to digest for some individuals due to enzyme inhibitors.	Easier on the digestive system due to neutralized enzyme inhibitors.
Mineral Absorption	Inhibited absorption of minerals like iron, zinc, and calcium.	Improved absorption of essential minerals.
Taste	Can have a slightly bitter or astringent flavor.	Develops a milder, smoother, and less bitter taste.
Texture	Crunchy and firm.	Soft, plump, and creamy when wet; crispy after dehydration.

Drying and Storing Activated Walnuts

After soaking and rinsing, you have two primary options for handling your activated walnuts:

Refrigerate (Short-Term Storage): You can store the soft, wet walnuts in an airtight container in the refrigerator for up to a few days. This is ideal if you plan to use them immediately in recipes like smoothies, sauces, or yogurt.
Dehydrate (Long-Term Storage): To restore their crispy texture and extend their shelf life for months, you can dehydrate the walnuts. A dehydrator is the most effective tool, set to a low temperature (around 65°C / 150°F or lower) to preserve heat-sensitive nutrients. Alternatively, an oven can be used at its lowest setting with the door ajar to mimic a dehydrator's effect, though this requires careful monitoring. Spread the rinsed nuts in a single layer on a baking sheet and dry them until completely crunchy. Ensure they are fully dry to prevent mold growth before storing in an airtight container.

Conclusion: Unlocking the Nutritional Potential

In conclusion, soaking walnuts for 8-12 hours is a traditional and scientifically supported method for reducing phytic acid and enzyme inhibitors, thereby improving digestibility and increasing mineral bioavailability. This simple act not only enhances the nutritional benefits but also improves the texture and mellows the taste, making them a more pleasant snack for many. Whether you enjoy them fresh from the soak or take the extra step to dehydrate them, incorporating soaked walnuts into your diet is a simple change with meaningful health rewards. As outlined by the Harvard T.H. Chan School of Public Health, proper food preparation techniques like soaking can effectively manage anti-nutrient content.

Footnote: It's important to remember that for most healthy individuals with a balanced diet, the phytic acid in nuts is not a major concern. However, for those with digestive sensitivities or who rely heavily on plant-based diets, soaking can make a significant difference.

Frequently Asked Questions

To soak walnuts, place raw, unsalted walnuts in a bowl, cover them with warm, filtered water, and add a teaspoon of sea salt per 2-4 cups of nuts. Let them soak for 8-12 hours, then drain and rinse thoroughly.

Adding a small amount of sea salt to the soaking water is recommended, as it is believed to help activate the enzymes that break down phytic acid more effectively. However, some methods use plain water.

Soaking walnuts for too long can cause them to become excessively soft, mushy, or develop an unpleasant odor. Following the recommended 8-12 hour period is best to avoid these issues.

Yes, you can eat the walnuts immediately after soaking and rinsing. At this point, they will have a softer, plumper texture and a milder taste. Store any unused portion in the refrigerator for a few days.

Soaking significantly reduces phytic acid, but it doesn't remove all of it. The process effectively lowers the concentration to improve digestion and mineral absorption, but traces may remain.

The best way to dry soaked walnuts is in a dehydrator at a low temperature (around 65°C / 150°F or lower) for 12-24 hours until they are completely crisp. You can also use an oven at its lowest setting with the door ajar.

Soaking walnuts improves digestibility, enhances the absorption of minerals like zinc and iron, reduces bitterness for better flavor, and deactivates enzyme inhibitors that can cause digestive issues.

Soaking roasted walnuts is not recommended. The heating process used for roasting destroys the natural enzymes and inhibitors that soaking is meant to deactivate. Always use raw, unroasted nuts for this process.