Is it better to have raw or roasted almonds? The definitive guide

January 3, 2026 •

4 min read

According to the USDA, the consumption of tree nuts, including almonds, has significantly increased over the last decade, leading many to question which form is best: is it better to have raw or roasted almonds? This guide breaks down the science behind both options, examining the subtle but important differences in nutrition, health impacts, and taste that inform the best choice for you.

Quick Summary

Both raw and dry-roasted almonds have very similar nutritional profiles, but minor differences exist in calories, fat content per gram, and heat-sensitive nutrients like vitamin E. The ultimate choice depends on personal preference for flavor and texture, digestive sensitivity, and awareness of added ingredients.

Key Points

Nutrient Levels Are Similar: Both raw and dry-roasted almonds have comparable amounts of fat, protein, and carbohydrates per serving.
Heat-Sensitive Nutrients: Raw almonds retain higher levels of vitamin E and antioxidants, which can be diminished by the roasting process.
Enhanced Flavor and Texture: Roasted almonds offer a richer flavor and crunchier texture, which many people prefer over the milder taste and chewiness of raw almonds.
Digestibility and Phytic Acid: Soaking raw almonds can break down phytic acid, improving mineral absorption and digestibility, a benefit that roasting can also provide.
Consider Added Ingredients: Commercial oil-roasted and salted almonds can contain unhealthy additives, whereas raw or self-roasted options provide better control over what you consume.
Manage Acrylamide Risk: To minimize the formation of acrylamide, a potential carcinogen, it's best to dry-roast almonds at lower temperatures or consume them raw.
Safety and Pasteurization: Commercially sold raw almonds in the U.S. are pasteurized to prevent bacterial contamination, while roasting also kills any potential bacteria.

Understanding the Raw and Roasted Distinction

At their core, almonds are a highly nutritious snack, packed with protein, fiber, healthy fats, and micronutrients like vitamin E and magnesium. The primary difference between raw and roasted almonds lies in their processing. Raw almonds are unprocessed, though those sold in the U.S. are typically pasteurized with steam or a chemical to kill potential bacteria. Roasted almonds are cooked using dry heat, which enhances their flavor, aroma, and crunch by reducing their moisture content. Oil-roasted varieties exist but are often higher in calories and sodium due to added ingredients.

The Core Nutritional Differences

Macronutrient Profile: A Close Call

When comparing raw and dry-roasted almonds, the overall macronutrient breakdown is remarkably similar. However, roasting causes almonds to lose some water, which concentrates the remaining nutrients and calories.

Calories and Fat: A 28-gram (1 ounce) serving of dry-roasted almonds contains slightly more calories (approx. 167 vs. 161) and fat (approx. 15g vs. 14g) than the same amount of raw almonds. This difference is minimal and attributed to the moisture loss, not the addition of fat. Oil-roasted varieties may have a more significant difference.
Protein and Carbs: The protein and carbohydrate content remains very similar between raw and roasted almonds.

Micronutrients: Where Raw Holds an Edge

While macronutrients remain largely unchanged, some heat-sensitive vitamins and antioxidants are affected by the roasting process.

Vitamin E: Almonds are a standout source of vitamin E. Roasting, particularly at high temperatures, can reduce the levels of this important antioxidant. One study noted a 20% decrease in alpha-tocopherol (the most active form of vitamin E) in almonds roasted for 25 minutes at 140°C (284°F), and a more significant 54% reduction at higher temperatures.
Antioxidants: Some antioxidants can be degraded by heat, though other compounds with antioxidant properties may be formed during roasting. Overall, raw almonds retain higher levels of naturally occurring antioxidants.
Bioavailability: Some research suggests that roasting helps break down phytic acid, an anti-nutrient in raw nuts that can inhibit mineral absorption. Soaked raw almonds can also achieve this effect and are gentler on digestion for some.

Potential Risks and Benefits

The Pros and Cons of Raw Almonds

Pros:

Maximum nutrient retention, especially for heat-sensitive vitamins and antioxidants.
Lower calories and fat per serving by volume compared to roasted.
Free from added salt or oil found in many commercial roasted varieties.

Cons:

Potential for bacterial contamination (e.g., Salmonella, E. coli), though low risk with commercially pasteurized nuts.
Contains phytic acid, which can hinder mineral absorption and cause digestive discomfort in sensitive individuals.
Milder flavor and softer, chewier texture may be less appealing for snacking.

The Pros and Cons of Roasted Almonds

Pros:

Enhanced, richer flavor and satisfying crunch.
Lower risk of bacterial contamination due to the heat of roasting.
Easier to digest for some individuals as heat can break down some compounds.

Cons:

Minor losses of heat-sensitive nutrients like vitamin E and some antioxidants.
Potential for harmful acrylamide formation, particularly when roasted at high temperatures (>130°C). While the amount is typically small, almonds are more susceptible than other nuts.
Higher risk of rancidity and shorter shelf life due to fat oxidation during roasting.
Commercially roasted versions often contain added salt, sugar, or unhealthy oils.

Comparison: Raw vs. Dry-Roasted Almonds


Feature	Raw Almonds	Dry-Roasted Almonds
Nutrient Retention	Maximum, especially for vitamins and antioxidants.	Very similar macronutrients, but some vitamin/antioxidant loss.
Calories & Fat	Slightly lower per gram due to higher moisture content.	Slightly higher per gram due to moisture loss.
Taste	Mild, subtle, earthy flavor.	Richer, nuttier, and more intense flavor.
Texture	Softer and chewier.	Crunchy and crisp.
Digestibility	Can be difficult for some due to phytic acid, though soaking helps.	Generally easier to digest.
Safety	Low risk of bacteria (pasteurized), but possible for unpasteurized.	Very low risk of bacteria due to heat processing.
Potential Risks	Phytic acid can inhibit mineral absorption.	Acrylamide formation possible at high temperatures, fat oxidation occurs.

How to Make the Healthiest Choice

The decision between raw and roasted almonds ultimately depends on personal preference and dietary priorities. Neither option is definitively 'unhealthy,' and both offer significant nutritional benefits.

Prioritize Nutrient Purity? If maximizing antioxidants and avoiding heat-related compounds like acrylamide is your goal, raw almonds are the best choice. For those with digestive sensitivities to raw nuts, soaking them overnight can help reduce phytic acid and improve digestibility.
Want Better Flavor and Safety? If a richer flavor, satisfying crunch, and guaranteed microbiological safety are more important, opt for dry-roasted almonds. To avoid unhealthy additives, choose unsalted, dry-roasted almonds or roast them yourself at a low-to-medium temperature.
Best of Both Worlds? A mix of both can be ideal. Enjoy soaked raw almonds in the morning to maximize nutrient absorption and use lightly dry-roasted almonds for snacking or adding to recipes.

Ultimately, the small nutritional differences between raw and dry-roasted almonds are unlikely to have a major impact on overall health, assuming a balanced diet is followed. The most important factor is consistent consumption of almonds in moderation, whichever form you prefer. For further guidance on healthy nut preparation, including soaking techniques, you can explore resources like Healthline's detailed comparison at https://www.healthline.com/nutrition/raw-vs-roasted-nuts.

Conclusion: Which Almond Reigns Supreme?

Both raw and roasted almonds are highly nutritious and healthy additions to any diet. Raw almonds retain the highest levels of sensitive nutrients like vitamin E, while roasted almonds offer enhanced flavor and texture with a lower risk of bacterial contamination. To maximize the health benefits, the optimal strategy is to be mindful of added ingredients in commercially prepared versions. For the most control, consider buying raw almonds and lightly dry-roasting them at home, or soaking them for enhanced digestibility. The 'better' choice is the one you will consistently enjoy as part of a balanced, healthy lifestyle.

Frequently Asked Questions

Yes, commercially sold raw almonds in the U.S. undergo a pasteurization process, typically using steam, to eliminate potential harmful bacteria like Salmonella.

No, roasting does not destroy all nutrients. While some heat-sensitive vitamins and antioxidants may be slightly reduced, the overall nutritional profile, including macronutrients like protein and fat, remains largely intact.

Acrylamide is a chemical that can form in almonds and other foods when cooked at high temperatures. Although the amount in roasted almonds is generally considered too low to be harmful, some people prefer to avoid it by eating raw or lightly roasted nuts.

Yes, you can easily dry-roast almonds at home in an oven or skillet. Roasting at a lower temperature (around 140°C or 284°F) for a shorter time can help minimize nutrient loss and acrylamide formation.

The difference is minimal. Raw almonds are slightly less calorie-dense per gram, but both versions are effective for weight management due to their fiber, protein, and healthy fats, which promote a feeling of fullness.

Soaking raw almonds overnight can improve digestibility by helping to break down phytic acid, an anti-nutrient present in the skin. It can also make minerals easier to absorb for some individuals.

To choose the healthiest option, look for unsalted, dry-roasted almonds. This allows you to enjoy the enhanced flavor and crunch without the extra sodium or unhealthy added oils found in many commercial varieties.