Nutrition Diet: How much protein is in 100g of soaked almonds?

November 4, 2025 •

4 min read

While it's a common belief that soaking almonds boosts their protein content, studies confirm that 100g of soaked almonds contains roughly the same amount of protein as raw almonds, approximately 21 grams. However, the practice of soaking significantly enhances the almonds' digestibility and the bioavailability of their nutrients.

Quick Summary

The protein content in 100g of soaked almonds is approximately 21 grams, comparable to raw almonds. Soaking primarily aids digestion and improves nutrient absorption by reducing enzyme inhibitors and phytic acid, rather than increasing the macronutrient value.

Key Points

Consistent Protein Content: 100g of soaked almonds contains roughly 21g of protein, similar to raw almonds; soaking does not increase the protein amount.
Improved Nutrient Absorption: Soaking reduces phytic acid and enzyme inhibitors, making minerals like iron, calcium, and zinc more bioavailable for your body.
Enhanced Digestion: The softened texture and lower anti-nutrient levels make soaked almonds easier to digest for many people.
Easily Complemented: Almonds are an incomplete protein, but can be combined with whole grains, legumes, or other nuts throughout the day to form a complete protein.
Simple Preparation: Soaking almonds overnight in water and then rinsing them is a straightforward process that enhances their nutritional delivery without extra steps.

The protein profile of soaked almonds

For anyone interested in a plant-based diet or simply optimizing their nutrient intake, understanding the role of nuts is essential. The question, "How much protein is in 100g of soaked almonds?", often arises, but the answer is more nuanced than a simple number. Research indicates that 100 grams of raw almonds typically contain between 18 and 21 grams of protein, depending on the source. When almonds are soaked, they absorb water, which can slightly alter their weight. However, the total protein content doesn't increase; it remains virtually unchanged per 100 grams of dry weight. The real benefit of soaking lies not in increasing the protein count, but in making that protein—and other vital nutrients—more accessible to your body.

Why soaking almonds is still beneficial

The primary reason for soaking almonds isn't for a protein boost, but for improving digestion and nutrient absorption. Almonds, like many nuts and seeds, contain phytic acid and enzyme inhibitors in their skins. These substances are naturally occurring anti-nutrients that can bind to minerals like calcium, iron, and zinc, preventing your body from absorbing them effectively. Soaking helps to neutralize these anti-nutrients.

Here are some key benefits of soaking:

Enhanced Nutrient Bioavailability: By breaking down phytic acid, soaking allows your body to better absorb the vitamins and minerals in the almonds.
Improved Digestion: The softening of the almonds and the reduction of enzyme inhibitors make them easier for your stomach to break down, preventing potential bloating and discomfort for some individuals.
Softer Texture and Milder Taste: Soaking softens the nuts, making them easier to chew, and removes the tannins in the skin, which can give raw almonds a slightly bitter taste.
Increased Antioxidant Action: Some studies suggest that soaking can activate beneficial enzymes and enhance the overall antioxidant properties of the almonds.

Soaked vs. raw almonds: a comparative look

To better understand the nutritional impact of soaking, it's helpful to compare raw and soaked almonds, along with other common nuts. While the macronutrient content is similar, the true value lies in how the nutrients are utilized by the body.


Nutrient (per 100g)	Raw Almonds	Soaked Almonds	Peanuts	Walnuts
Protein (g)	~21.2	~21	~25.8	~15.2
Fat (g)	~49.4	~49	~49.7	~65.2
Fiber (g)	~12.5	~12	~8	~6.7
Carbohydrates (g)	~21.7	~21	~21.5	~13.7
Key Benefit	Convenience	Nutrient Absorption & Digestion	Highest Protein	Omega-3s

*Note: Protein values for soaked almonds are based on dry weight, as the total protein amount does not increase with soaking. Peanuts, technically legumes, are included for comparison as they are a common high-protein snack.

Protein combinations for a complete diet

It's important to remember that almonds, like most plant-based protein sources, are 'incomplete' proteins, meaning they don't contain all nine essential amino acids in sufficient quantities on their own. However, this is easily addressed by combining them with other food groups throughout the day. Your body can assemble the necessary amino acids from various sources. Combining almonds with a complete protein, such as soy products, or with complementary incomplete proteins like grains or legumes, can create a complete protein profile.

Good combinations include:

Soaked almonds paired with whole-grain toast or oatmeal.
Almond butter spread on a whole-grain pita with hummus.
Adding slivered soaked almonds to a lentil salad.

How to properly soak almonds

Soaking almonds is a straightforward process that takes minimal effort for maximum digestive benefit. The best practice is to soak them overnight. Here is a simple step-by-step guide:

Take the desired number of raw almonds and place them in a bowl.
Cover the almonds with filtered water. The water should completely submerge the almonds.
Allow the almonds to soak at room temperature for at least 8 hours, or overnight.
In the morning, drain the water completely and rinse the almonds well.
The skin should now be soft and easy to peel off. You can consume them with or without the skin. Most people prefer them peeled for easier digestion.
You can eat them immediately or store them in the refrigerator for a few days in an airtight container.

Conclusion: Soaking unlocks the power of almonds

While the answer to how much protein is in 100g of soaked almonds? is very similar to their raw counterpart, the nutritional story is not solely about the quantity of protein. Soaking almonds offers a powerful upgrade to their health benefits by deactivating anti-nutrients and making their fiber, healthy fats, vitamins, and minerals more bioavailable and easier on the digestive system. Integrating soaked almonds into your diet is a simple yet effective strategy for improving your body's nutrient absorption and overall wellness. Whether you eat them as a morning snack, add them to a smoothie, or include them in a salad, soaked almonds are a valuable addition to a balanced nutrition plan.

For more detailed nutritional comparisons of various nuts, a reputable resource is the USDA FoodData Central.

Frequently Asked Questions

No, soaking almonds does not increase their total protein content. The practice primarily enhances digestion and improves the body's ability to absorb the nutrients that are already present, including protein.

Soaking almonds is recommended to reduce phytic acid and enzyme inhibitors in their skin. This makes the almonds easier to digest and allows for better absorption of key minerals like calcium, zinc, and magnesium.

While it is not strictly necessary, many people choose to peel the skin off soaked almonds. The skin contains tannins and anti-nutrients that are neutralized by soaking, and peeling it can further improve digestibility and flavor.

It is generally recommended to soak almonds in filtered water for at least 8 to 12 hours, or overnight, to achieve the desired effect of neutralizing enzyme inhibitors and softening the texture.

No, almonds are considered an incomplete protein because they do not contain all nine essential amino acids in sufficient quantities. However, you can achieve a complete protein profile by pairing them with other foods like grains or legumes throughout the day.

Yes, soaked almonds can be beneficial for weight management. They are rich in fiber, protein, and healthy fats, which promote a feeling of fullness and can help reduce calorie intake.

After soaking and rinsing, you should store the almonds in an airtight container in the refrigerator. They can be safely stored this way for a few days.