Are Soaked Almonds Better than Raw Almonds?

Almonds are more than just a garnishing ingredient you’ll find in the kitchen. They have several health benefits that have been recognized by Ayurveda. Almonds are packed with nutrients that can provide the necessary energy to the body. These little nuts help produce Ojas [8] and are among the best sources of vitamin E and antioxidants [9]

Along with all the health benefits, almonds bring a big-time confusion of whether to consume them raw or soaked. This debate isn’t new, however, we are here to help you find a conclusion. Here we share our views on the debate over soaked almonds v/s raw almonds to help you choose what’s best for you. 

Raw Almonds v/s Soaked Almonds

Choosing soaked almonds over raw almonds is not only a matter of taste but is almost like choosing a slightly healthier alternative. Almonds are an excellent source of vitamins and minerals and the raw form of almonds are loaded with them. However, when soaked overnight, it increases the absorption of all the nutrients in the body [1]. Some of the benefits of soaked almonds include: 

  • Easy Digestion

The hard and tough texture of these nuts may make them difficult to digest [2]. When soaked overnight (or for at least 8-10 hours) the body is softened making it easier to breakdown reducing the efforts of the body to digest them. 

  • Increases Absorption of Nutrients

Soaking makes almonds soft which is easier to chew, which in turn can increasing nutrient availability. Research has found that when almonds are broken into smaller pieces while chewing, it becomes easier for the body to absorb the nutrients in these nuts [3].

  • Better Taste

Soaking also affects the texture and taste of almonds. Raw almonds generally have a slightly bitter after taste due to their tannins [4].  When soaked overnight, they not only become softer but also taste less bitter, and gain a more buttery texture and taste, which can be more appealing to some individuals. 

Does this Mean Raw Almonds are Unhealthy? 

Although soaking almonds have certain added benefits, it doesn’t mean raw almonds are of no good. They have their own share of benefits. 

Even raw almonds are good sources of fiber, protein, and healthy fats, as well as an excellent source of vitamin E, manganese, and magnesium [5].

The skins of almonds are rich in antioxidants that can protect against chronic diseases such as heart disease, type 2 diabetes and many more [6]. Regular consumption of almonds has also been found to reduce LDL (bad) cholesterol levels, manage blood sugar and induce fullness [7]


Both soaked and raw almonds provide health benefits. Almonds are loaded with essential nutrients, antioxidants, fiber and healthy fats in both raw and soaked form. However, soaked almonds may have a few added benefits. Therefore, it is up to an individual to decide what’s good for them. In the end, it comes down to how you like your almonds, buttery or crunchy. 

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