Which nuts should not be soaked in water?

November 17, 2025 •

4 min read

According to nutritionists, while soaking can improve the digestibility of some nuts by reducing anti-nutrients like phytic acid, it is not beneficial for all types. Understanding which nuts should not be soaked in water is crucial for maximizing their nutritional value, flavor, and texture. Different nuts have varying compositions and enzyme inhibitor levels, so a one-size-fits-all approach is not effective.

Quick Summary

This guide explains why soaking is unnecessary or even detrimental for certain nuts like cashews and macadamia nuts. It covers the specific characteristics that make them easier to digest raw, along with the potential downsides of soaking, such as changes in texture and potential nutrient loss.

Key Points

Cashews and macadamias are naturally soft and low in phytic acid: Soaking them is unnecessary for digestion and can negatively impact their texture.
Soaking can alter a nut's texture: For nuts like pistachios and macadamias, soaking makes them lose their desirable crunch and become waterlogged.
Lower anti-nutrient levels mean less need for soaking: Cashews and pistachios contain less phytic acid than almonds or walnuts, so soaking provides minimal benefit.
Only raw nuts should be considered for soaking: Roasting already neutralizes anti-nutrients and soaking would ruin the texture of roasted nuts.
Soaking can cause spoilage: Nuts with higher fat content like cashews can become mushy and spoil faster if soaked for too long.
Taste can be affected: While soaking improves the taste of bitter nuts like walnuts by removing tannins, it offers no such flavor benefit for cashews or pistachios.

The Case Against Soaking Certain Nuts

While soaking nuts like almonds and walnuts is a popular practice often done to reduce phytic acid and make them easier to digest, some nuts are better left unsoaked. This is primarily due to their natural composition, lower anti-nutrient levels, and the effect soaking has on their unique texture and flavor. For many, the simple, delicious crunch of raw cashews or pistachios is part of the appeal, and soaking would only diminish that experience.

Cashews: The Creamy Exception

Raw cashews are one of the most common examples of nuts that should not be soaked for extended periods, and there are several reasons for this.

Low Phytic Acid: Cashews naturally contain a significantly lower amount of phytic acid compared to nuts like almonds and walnuts. This means they are already more readily digestible and their nutrients more bioavailable, so the primary benefit of soaking is largely negated.
Creamy Texture: Soaking cashews is primarily done to soften them for use in creamy sauces, nut milks, or vegan cheeses, not for improving their digestibility for general snacking. For those who enjoy the mild, buttery texture of raw cashews, soaking them will make them soft and chewy, altering the desirable characteristic.
Risk of Spoilage: Due to their high-fat content, cashews can become mushy and spoil more quickly if soaked for too long, especially outside of refrigeration. A short soak (2-4 hours) is typically sufficient if a recipe requires softening.

Macadamia Nuts: Already Digestible

Macadamia nuts are celebrated for their rich, buttery flavor and smooth texture, and like cashews, they do not benefit from a long soaking process.

High-Fat Content: Macadamias have one of the highest fat contents of all nuts, and their naturally soft texture means they don't require pre-softening for easier chewing. Soaking them can cause them to become waterlogged and lose their characteristic creamy crunch.
Low in Anti-nutrients: With a naturally low level of phytic acid, macadamia nuts are already easy for the body to digest without the need for additional preparation. Soaking offers little to no nutritional advantage.

Pistachios: The Flavor and Texture are Key

For pistachio lovers, the natural crunch and distinctive flavor are what make this nut so appealing. Soaking pistachios is not necessary and can have negative consequences for their culinary profile.

Minimal Phytic Acid: Similar to cashews and macadamias, pistachios have lower phytic acid levels than many other nuts. Their nutrients are therefore easily absorbed without a pre-soak.
Undesirable Texture Change: The hard crunch of a pistachio is part of its unique charm. Soaking softens the nut and can make it less enjoyable for snacking.
No Flavor Enhancement: Unlike walnuts, where soaking can reduce bitterness from tannins, pistachios do not contain significant levels of bitter compounds that need to be leached out. Soaking simply dilutes their natural flavor.

Soaking vs. Not Soaking Nuts: A Comparison


Feature	Nuts that Benefit from Soaking (e.g., Almonds, Walnuts)	Nuts that Should Not Be Soaked (e.g., Cashews, Macadamias)
Phytic Acid Levels	High, soaking helps reduce it for better mineral absorption.	Low, so little benefit is gained from reducing anti-nutrients.
Desired Texture	Soaking softens the hard, dense texture and reduces bitterness from tannins.	Enjoyed for their naturally soft or creamy texture, which is diminished by soaking.
Ease of Digestion	Improved, especially for those with digestive sensitivities, by neutralizing enzyme inhibitors.	Already easy to digest due to lower anti-nutrient levels, so soaking is not required for this purpose.
Primary Use	Often used for snacking, baking, or in recipes where a softer texture is desired.	Typically used for snacking, or soaked for a short time when a creamy texture is needed for sauces.

The Role of Roasting

It is important to note that this discussion mainly applies to raw nuts. Roasting nuts effectively neutralizes phytic acid through heat, so there is no need to soak roasted nuts. If a nut has been roasted, it is ready to eat and soaking it would only ruin its crisp texture. For example, salted, roasted pistachios or macadamia nuts are meant to be enjoyed as-is, and soaking would render them soggy.

Storing Unsoaked Nuts

For nuts that are not being soaked, proper storage is key to maintaining their freshness. Store unsoaked nuts in a cool, dry place in an airtight container to prevent them from going rancid. Refrigeration or freezing can further extend their shelf life.

Conclusion

While the practice of soaking nuts is beneficial for certain types to improve digestibility and reduce anti-nutrients, it is not a universal rule. Nuts like cashews, macadamia nuts, and pistachios are best consumed raw and unsoaked, as their naturally lower phytic acid content, creamy or crisp texture, and unique flavor are better preserved this way. Ultimately, the decision to soak should be based on the type of nut and the desired culinary outcome. Enjoying the right nuts in their raw, unsoaked form is the best way to appreciate their individual characteristics and nutritional value. For more detailed nutritional advice on how to incorporate nuts and seeds into a balanced diet, consult The Gut Health Doctor.

Frequently Asked Questions

Soaking cashews for an extended period can cause them to become mushy, waterlogged, and lose their natural flavor. Due to their high-fat content, they can also spoil more quickly, especially if not refrigerated.

Macadamia nuts are naturally soft, creamy, and have a low phytic acid content, making them easy to digest without soaking. Soaking would only soften their texture further and is not necessary for nutritional benefits.

It is not recommended to soak pistachios. They have low levels of anti-nutrients, and soaking would cause them to lose their appealing crunchy texture and alter their flavor.

Yes, roasting nuts uses heat to break down anti-nutrients like phytic acid, so further soaking is not needed. Soaking roasted nuts would ruin their crispiness and is not recommended.

Soaking is most commonly recommended for nuts with higher levels of phytic acid and enzyme inhibitors, such as almonds and walnuts. Soaking can help improve their digestibility and reduce bitterness.

Some studies suggest that soaking can lead to a minor loss of water-soluble nutrients, such as certain B vitamins. However, for nuts like almonds and walnuts, this is often outweighed by the improved bioavailability of other minerals.

The best way to eat nuts depends on the type and your personal preference. For nuts like cashews and macadamias, eating them raw preserves their optimal texture and flavor. For nuts like almonds and walnuts, soaking can improve digestibility for some individuals, though raw is also perfectly healthy.