Understanding What Acid Is in Almonds: Phytic Acid, Fatty Acids, and More

November 21, 2025 •

4 min read

Raw almonds contain phytic acid, a compound that can inhibit the absorption of certain minerals. However, this is just one of many different compounds found in these nutritious nuts, as almonds are also a rich source of various healthy acids, particularly beneficial fatty acids.

Quick Summary

Almonds contain several acids, most notably phytic acid, which can hinder mineral absorption, as well as heart-healthy monounsaturated and polyunsaturated fatty acids. Polyphenols like ellagic acid and the toxic amygdalin in bitter almonds are also present.

Key Points

Phytic Acid (Antinutrient): Raw sweet almonds contain phytic acid, which can bind to minerals like zinc and iron and inhibit their absorption.
Healthy Fatty Acids: The primary acids in sweet almonds are heart-healthy monounsaturated fats, particularly oleic acid, and polyunsaturated fats like linoleic acid.
Antioxidant Polyphenols: Almonds, especially in their skin, contain ellagic acid and other phenolic compounds that provide antioxidant benefits.
Toxic Amygdalin: Bitter almonds contain amygdalin, which breaks down into deadly cyanide upon ingestion and should not be eaten.
Safety in Sweet Almonds: Commercially available sweet almonds are safe to eat, containing only negligible, harmless traces of cyanide.
Soaking and Digestibility: Soaking or blanching almonds can reduce phytic acid and tannin content, potentially improving digestion and nutrient absorption for some.

What is Phytic Acid in Almonds?

Phytic acid, or phytate, is the primary antinutrient found in many plant-based foods, including almonds. It is the storage form of phosphorus in the bran or hull of grains, nuts, and seeds. While generally considered a healthy antioxidant, phytic acid has a notable characteristic: it can bind to certain minerals, such as iron, zinc, and calcium, preventing the body from absorbing them efficiently. The concentration of phytic acid in almonds can be quite variable, with different sources reporting a wide range of percentages.

How to Reduce Phytic Acid

Concerned consumers may look for ways to minimize the effects of phytic acid. Several methods can help, including:

Soaking: This process helps to break down tannins and may slightly reduce phytic acid levels, making the nuts easier to digest for some individuals.
Sprouting: Germination can activate enzymes that break down phytic acid, further increasing nutrient bioavailability.
Blanching: Removing the skin of the almond, which contains a high concentration of phytic acid and tannins, can also help.

The Heart-Healthy Fatty Acids

Beyond the antinutrient, almonds are predominantly known for their high content of healthy fats, which are a type of acid. The majority of the fat in almonds is monounsaturated, with a significant amount of polyunsaturated fats as well.

Key Fatty Acids in Almonds

Oleic Acid (C18:1): As the most abundant fatty acid in almonds, oleic acid is a monounsaturated fat that is known to help lower LDL ("bad") cholesterol levels while maintaining HDL ("good") cholesterol levels, supporting cardiovascular health.
Linoleic Acid (C18:2): This is a polyunsaturated omega-6 fatty acid found in significant quantities in almonds. It is an essential fatty acid, meaning the human body cannot produce it and must obtain it from food.
Palmitic Acid (C16:0) and Stearic Acid (C18:0): These are saturated fatty acids present in smaller amounts compared to the unsaturated fats.

Phenolic and Ellagic Acids as Antioxidants

Almonds also contain various phenolic compounds, which include phenolic and ellagic acids. These are phytochemicals that act as antioxidants, protecting the body's cells from damage caused by free radicals.

The Benefits of Ellagic Acid

Antioxidant Properties: Ellagic acid is a potent antioxidant with documented anti-inflammatory effects.
Cellular Protection: Research indicates that ellagic acid and its metabolites, known as urolithins, may protect against chronic diseases by modulating cellular processes.
Location: While found in the almond kernel, the majority of these polyphenolic compounds are concentrated in the brown skin.

The Dangerous Acid in Bitter Almonds

It is crucial to distinguish between the common sweet almonds available in stores and bitter almonds. Bitter almonds contain a compound called amygdalin. When ingested and exposed to water and digestive enzymes, amygdalin breaks down to produce hydrogen cyanide, a deadly poison.

Why Sweet Almonds Are Safe

Thanks to a genetic mutation, sweet almond trees have a largely inactive amygdalin pathway, resulting in only trace, harmless amounts of cyanide. All commercially sold almonds in the US are sweet cultivars. However, bitter almonds are still used to produce certain flavor extracts or pastes, but they must undergo a special process to remove the cyanide first. Consuming even a small number of raw bitter almonds can be fatal, particularly for children.

Comparison of Acids in Almonds


Type of Acid	Primary Function/Effect	Location in Almond	Processing Effects
Phytic Acid	Inhibits mineral absorption (antinutrient)	Concentrated in the brown skin	Soaking, sprouting, and blanching can reduce its levels
Oleic Acid	Heart-healthy monounsaturated fat	The main component of the almond's oil	Roasting can alter the fatty acid profile
Linoleic Acid	Essential polyunsaturated omega-6 fat	Significant component of the almond's oil	Levels can be influenced by environmental factors
Ellagic Acid	Antioxidant polyphenol	Mostly in the brown skin	Processing methods can affect phenolic content
Amygdalin	Breaks down into toxic cyanide	Wild/bitter almonds only	Heat processing significantly reduces cyanide content

Conclusion: The Bigger Picture on Almond Acids

While the presence of phytic acid can be a minor concern for mineral absorption, the overall profile of healthy fatty acids, antioxidants, and other beneficial nutrients in sweet almonds far outweighs this. The real danger lies in the consumption of bitter almonds, which produce poisonous cyanide and should be strictly avoided. Consumers can safely enjoy the heart-healthy monounsaturated fats, essential linoleic acid, and antioxidant compounds found in regular sweet almonds. Processing methods like soaking or blanching offer simple ways to reduce the antinutrient content for those with sensitive digestive systems, but are not necessary for most people to enjoy the full benefits of this nutritious food. Understanding the different compounds in almonds allows for informed choices and a greater appreciation of their health-promoting properties. For more detailed information, consult authoritative nutrition websites such as The Nutrition Source at Harvard..

Frequently Asked Questions

No, commercially available sweet almonds contain only trace amounts of cyanide and are safe to consume. Only bitter almonds, which are not widely sold in stores, contain toxic levels of cyanide-producing compounds.

The main healthy acid in almonds is oleic acid, a monounsaturated fatty acid that is beneficial for heart health by helping to lower bad cholesterol.

Phytic acid is not dangerous, but it is considered an 'antinutrient' because it can hinder the absorption of some minerals. Its effects can be minimized by soaking or sprouting the almonds.

Yes, processing can affect the acids. Soaking can reduce phytic acid and tannins, while roasting can alter the fatty acid profile. Heat treatments applied to bitter almonds also reduce their toxic cyanide content.

Yes, almonds contain beneficial compounds like Vitamin E and monounsaturated fatty acids which contribute to skin health by combating oxidative stress and providing moisture.

Yes, almonds contain phenolic compounds, which include acids like ellagic acid. These compounds act as powerful antioxidants, protecting the body's cells from damage.

The key difference is the presence of amygdalin. Bitter almonds contain high levels of amygdalin, which breaks down into toxic hydrogen cyanide. Sweet almonds, due to a genetic mutation, only have trace, non-toxic amounts.