Soaking Almonds: Is It Better to Soak Almonds or Not?

January 3, 2026 •

4 min read

Over 50% of the world's almond production comes from California, fueling a long-standing debate among health enthusiasts: is it better to soak almonds or not?. The practice of soaking almonds, a tradition in many cultures, is believed to unlock a cascade of nutritional benefits, but modern science offers a more nuanced view.

Quick Summary

This article explores the pros and cons of soaking almonds, comparing their effects on digestion, nutrient absorption, and taste. It demystifies the role of anti-nutrients like phytic acid and tannins and helps you decide the best way to enjoy this nutritious superfood.

Key Points

Digestibility: Soaking softens almonds and can make them easier to digest for those with sensitive stomachs by neutralizing some antinutrients.
Nutrient Absorption: While anecdotal benefits are claimed, studies show only minor reductions in antinutrients like phytic acid in soaked almonds, so the effect on mineral absorption is not definitively proven.
Antioxidant Benefits: The skin of the almond is rich in antioxidants, which are lost if the almonds are peeled after soaking. Leaving the skin on retains these beneficial compounds.
Taste and Texture: Soaking results in a softer, milder, and less bitter flavor, which some people prefer over the crunchy, earthy taste of raw almonds.
No Right or Wrong: Both soaked and raw almonds are highly nutritious. Your choice should be based on your personal digestive comfort, texture preference, and health goals.
Maximize Both Ways: For maximum convenience and crunch, eat them raw. For potentially easier digestion and a softer texture, soak them. If you can, eat them with the skin to retain maximum fiber and antioxidants.

The Science Behind Soaking: Enzyme Inhibitors and Antinutrients

Almonds, like many nuts and seeds, contain compounds that protect them from predators and ensure their survival until germination. These compounds, often called antinutrients, include phytic acid and tannins.

Phytic acid is a mineral blocker that can bind to essential minerals like iron, zinc, and calcium, potentially hindering their absorption in the digestive tract. Tannins, found in the almond's brown skin, can also interfere with protein and nutrient absorption. The theory behind soaking is that the process helps neutralize or break down these antinutrients, thereby improving digestion and making the nuts' inherent nutrition more available to the body.

The Mixed Scientific Evidence

While this theory is compelling and supported by some anecdotal evidence, scientific studies on almonds show mixed results. For instance, some research has found that soaking almonds for up to 24 hours at room temperature reduces phytic acid, but often by less than 5%, a less significant decrease than seen in legumes or grains. A study with human subjects even found that soaking did not significantly improve digestive symptoms.

However, another mechanism is at play. Soaking softens the almonds, making them easier to chew and break down. Proper chewing increases the surface area of the almond, allowing digestive enzymes to work more efficiently, which can boost nutrient absorption, particularly for fats. The removal of the skin after soaking also eliminates tannins, which can be beneficial for those with sensitive digestive systems.

Soaked vs. Raw: A Comparison


Feature	Soaked Almonds	Raw Almonds
Taste	Softer, milder, and less bitter, as the tannins in the skin are reduced.	Crunchy, with a slightly earthy or bitter flavor from the skin.
Digestion	Easier to digest for many people, especially those with sensitive stomachs, due to reduced enzyme inhibitors and a softer texture.	The hard texture and presence of antinutrients can make them more difficult to digest for some individuals, potentially causing bloating or gas.
Nutrient Absorption	Potentially enhanced absorption of minerals like calcium, iron, and zinc after peeling, as tannins and some phytic acid are removed.	Some nutrient absorption may be inhibited by the tannins in the skin and phytic acid.
Antioxidants	While peeling removes the antioxidant-rich skin, soaking may enhance the bioavailability of antioxidants like vitamin E that are absorbed.	The skin is rich in antioxidants, especially polyphenols, which can help protect against chronic diseases.
Convenience	Requires 8-12 hours of preparation time. Must be stored in the refrigerator and consumed within a few days.	Convenient and ready to eat anytime. Has a longer shelf life.

The Real Reasons to Soak (and Not to Soak)

Ultimately, the decision to soak or not often comes down to personal preference and digestive health rather than a clear nutritional mandate. For those who find raw almonds hard to digest or prefer a milder taste, soaking is a simple and effective solution. It can also make almonds easier to chew for children or the elderly. However, if you enjoy the crunch and don't experience digestive issues, eating raw almonds is perfectly healthy and convenient.

The Importance of the Skin

One often-overlooked aspect is the nutritional value of the almond skin itself. The skin is a source of dietary fiber and contains potent antioxidants known as polyphenols. While these antioxidants are tied to health benefits like reduced heart disease risk, they are lost when the skin is peeled after soaking. For those with robust digestion, consuming almonds with the skin on is the best way to get the full spectrum of nutrients and beneficial compounds.

How to Soak Almonds Properly

If you decide that soaking is right for you, the process is straightforward:

Step 1: Place the desired number of raw, unsalted almonds in a bowl.
Step 2: Cover the almonds completely with water, ensuring they are fully submerged, as they will expand.
Step 3: Let them soak for 8 to 12 hours, or overnight, at room temperature.
Step 4: Drain the water and rinse the almonds well.
Step 5: The skin should now be loose and easily removable. You can choose to peel them or eat them with the softened skin.
Step 6: For a crispy texture, soaked almonds can be dehydrated at a low temperature after draining.

Conclusion: Soaked or Not, They Are Still a Superfood

Whether you eat them soaked and peeled, raw and crunchy, or roasted, almonds remain a nutritional powerhouse packed with protein, fiber, healthy fats, vitamin E, and magnesium. The decision ultimately rests on your personal digestive comfort and flavor preference. Soaking offers a potential boost in digestibility and a milder taste, while eating them raw preserves the full antioxidant content of the skin and provides maximum convenience. Neither option is inherently superior, and both are excellent additions to a healthy diet.

NIH states that almond skins contain a variety of phytochemicals with potential health benefits, supporting the nutritional value of consuming the skin.

Frequently Asked Questions

No, it is not bad to eat unsoaked almonds. They are still a highly nutritious source of protein, fiber, and healthy fats. For those with no digestive issues, eating raw almonds is a perfectly healthy and convenient option.

For optimal results, almonds should be soaked in water for 8 to 12 hours, preferably overnight. Soaking longer than 24 hours can cause them to spoil, and they must be refrigerated during longer soaking periods.

Peeling the skin after soaking is a personal choice. While the skin contains tannins that can inhibit some nutrient absorption, it is also rich in fiber and beneficial antioxidants. Peeling may make digestion easier for some, but you'll lose the skin's nutrients.

It is not recommended to drink the soaking water. It contains the enzyme inhibitors and phytic acid that leached from the almonds, which are the very compounds you sought to remove for better absorption.

Both soaked and raw almonds can assist with weight loss as they provide satiety with fiber and healthy fats. Some studies suggest soaked almonds aid digestion and nutrient uptake, but the primary factor is incorporating them into a balanced diet in moderation.

Many people prefer eating soaked almonds on an empty stomach first thing in the morning to maximize nutrient absorption and provide a clean energy boost for the day. However, they can be enjoyed as a snack anytime.

Antinutrients are natural compounds in plant foods like phytic acid and tannins that can inhibit mineral absorption and digestion. While generally not harmful in a balanced diet, soaking can reduce their impact, which may benefit people with sensitive digestive systems.