How many calories are in 23 soaked almonds? The surprising answer

January 6, 2026 •

3 min read

A standard one-ounce serving of 23 raw almonds contains approximately 160 to 165 calories. A common misconception is that soaking these nuts will somehow reduce their energy content, but this simple process does not alter their overall calorie count.

Quick Summary

Breaks down the calorie count for 23 soaked almonds, confirming the energy value remains unchanged. Explores the true digestive and nutritional benefits of soaking almonds overnight.

Key Points

Calorie Count Unchanged: Soaking 23 almonds does not alter their approximate 160-165 calorie content.
Enhanced Nutrient Absorption: Removing the skin after soaking reduces anti-nutrients like tannins and phytic acid, improving mineral absorption.
Improved Digestibility: Soaked almonds are softer and activate enzymes that make them easier on the stomach and aid digestion.
Better Bioavailability: The soaking process makes key nutrients like Vitamin E, magnesium, and antioxidants more readily available to the body.
Optimal Preparation: For maximum benefits, soak 23 almonds overnight, peel the skin, and consume on an empty stomach.
Consistent Nutritional Value: The fat, protein, and fiber content of soaked almonds remains the same, contributing to sustained energy and satiety.

Understanding the Caloric Content of Soaked Almonds

For anyone monitoring their calorie intake, understanding the nutritional profile of the foods they eat is essential. When it comes to almonds, a popular and healthy snack, the calorie count is relatively high due to their healthy fat content. The key fact to remember is that whether raw or soaked, the energy content of 23 almonds remains the same, providing approximately 160-165 kcal per ounce. The caloric value comes from the macronutrients—fat, protein, and carbohydrates—within the almond itself, which are not fundamentally altered by soaking in water. The water is not absorbed in a way that displaces or reduces these energy-providing components. The changes that occur are related to digestion and nutrient availability, not caloric density.

The Science Behind Soaking Almonds

Soaking almonds is a traditional practice rooted in ancient wisdom, and modern science has provided explanations for its benefits. The brown skin of almonds contains naturally occurring compounds called tannins and phytic acid. These are often referred to as 'anti-nutrients' because they can bind to minerals like iron, zinc, and calcium, potentially hindering their absorption by the body. Soaking the almonds softens this skin, making it easy to peel away, and helps to reduce the phytic acid content. This process, in effect, 'unlocks' the full nutritional potential of the almond. Soaked almonds are also softer and less bitter, making them easier to chew and digest, which is particularly beneficial for individuals with sensitive digestive systems.

Comparing Raw vs. Soaked Almonds


Feature	Raw Almonds	Soaked Almonds
Texture	Crunchy and firm	Soft and plumper
Digestibility	Can be tougher on the stomach	Easier to digest; gentler on the digestive system
Nutrient Absorption	Can be inhibited by tannins and phytic acid in the skin	Improved, with better absorption of minerals and Vitamin E
Enzyme Activity	Enzymes are dormant	Enzymes are activated, aiding fat digestion
Flavor	Slightly bitter due to the skin	Milder, less bitter, and more buttery
Calorie Count	Approximately 160-165 kcal per 23 almonds	Approximately 160-165 kcal per 23 almonds

Beyond Calories: The Nutrient Powerhouse

While the calorie count of 23 soaked almonds is consistent with their raw counterpart, their nutritional value is significant. A one-ounce serving offers a wealth of benefits:

Protein and Fiber: Provides 6 grams of protein and about 3.5-4 grams of fiber, promoting satiety and aiding digestion.
Healthy Fats: Contains 14 grams of mostly heart-healthy monounsaturated fats.
Vitamin E: Delivers a substantial dose of Vitamin E, a powerful antioxidant that protects cells from damage.
Minerals: A single serving is packed with essential minerals like magnesium, potassium, and calcium.

Incorporating Soaked Almonds into Your Diet

There are numerous ways to enjoy soaked almonds and reap their health benefits. Incorporating them into your daily routine is simple and can boost your overall nutrition. A handful a day can help with weight management by keeping you feeling full longer.

The Simple Soaking Process:

Rinse the desired number of almonds thoroughly under clean water to remove any dirt.
Place the almonds in a bowl and cover them with fresh, filtered water.
Allow the almonds to soak for at least 8 to 12 hours, or overnight.
In the morning, drain the water, peel off the loose brown skin, and enjoy.
Store any leftover soaked almonds in an airtight container in the refrigerator for up to a week.

Conclusion

In summary, the number of calories in 23 soaked almonds is the same as in 23 raw almonds—approximately 160-165 kcal. The water used for soaking does not change their caloric value. Instead, the process of soaking and peeling the skin provides enhanced health benefits, most notably improved digestion and better absorption of the vitamins and minerals the almonds contain. By understanding this, you can focus on the significant nutritional advantages of soaked almonds, such as their rich supply of protein, fiber, and heart-healthy fats, without worrying about an altered calorie count. This makes them a smarter, more bioavailable snack option. For more nutritional details on almonds and other foods, consult authoritative sources like The Nutrition Source from Harvard T.H. Chan School of Public Health: https://nutritionsource.hsph.harvard.edu/food-features/almonds/.

Frequently Asked Questions

No, soaking almonds does not change their calorie count. The energy is stored in the fat, protein, and carbohydrates, which are not significantly affected by water absorption.

Soaked almonds are often considered better because they are easier to digest, and the soaking process helps reduce anti-nutrients in the skin that can inhibit the absorption of vitamins and minerals.

For optimal results, you should soak almonds for at least 8 to 12 hours, or overnight. This duration is sufficient to soften the skin and activate beneficial enzymes.

Yes, peeling the skin off soaked almonds is recommended. The skin contains tannins and phytic acid that can interfere with digestion and nutrient absorption, so removing it maximizes the health benefits.

Soaking improves the bioavailability and absorption of the nutrients in almonds. While the overall nutrient quantity stays the same, your body can utilize them more efficiently due to the reduction of anti-nutrients.

No, it is best to discard the soaking water. The water contains the tannins and phytic acid that have leached from the almond skin, and these are the compounds you want to avoid.

While raw almonds are still very healthy, they may be harder to digest for some people and the tannins in the skin can slightly inhibit nutrient absorption. Soaking is the best method for maximizing the benefits.