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In this article5 parts
Quick answer
Soaked and raw almonds have almost the same nutrition. Soaking makes them softer and easier to chew and digest, which is why many families prefer them in the morning.
- How many: about 10 to 20 almonds a day suits most adults; 4 to 6 for children.
- Peeling: the skin has fibre; peel only if soft almonds suit you or your child better.
- Soak 6 to 8 hours in water, in the fridge in hot weather.
What is in a handful of almonds?
28 gabout 23 almonds
164 kcalmostly from healthy fats
6 gprotein
3.5 gfibre
Source: USDA FoodData Central (almonds, raw). A 28 g handful also gives about half a day’s vitamin E and a good amount of magnesium.
Soaked or raw: which is better?
Soaked6 to 8 hours in water
or- Soft, easy to chew
- Easy to peel
- Gentler for children and older people
Rawstraight from the pack
- Crunchy, no waiting
- Easy to carry
- Same nutrition, almost
Soaking lowers phytic acid a little, which may help the body take up some minerals, but the difference is small. Eat them the way you enjoy and will keep eating.
How do you soak almonds?
- NightRinse and soak
Put the almonds in a bowl with twice their height of water.
- 6–8 hoursLeave covered
In hot weather, keep the bowl in the fridge.
- MorningDrain and eat
Throw away the water. Peel by pinching the skin if you like.
Should you peel soaked almonds?
Keep the skin if
- You digest them well
- You want the extra fibre
- You are eating them as a snack
Peel if
- They are for a small child
- The skin feels bitter or upsets your stomach
- You are grinding them for a smooth milk or paste
Shop tip
Buy almonds in small packs and keep them in an airtight jar. In humid months, store the jar in the fridge so they don't turn stale.
Questions people ask
Is it okay to eat almonds every day?
Yes. A small handful a day fits most diets. Count them in your day, as they are high in calories.
Can almonds make you gain weight?
Only in large amounts on top of your usual food. Ten to twenty a day in place of a fried snack is fine.
Should soaked almonds be eaten on an empty stomach?
Many people eat them first thing in the morning by habit. Any time of day is fine.
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