How to Soak Nuts and Seeds (Step-by-Step Guide)
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Wondering how to soak nuts and seeds properly and why you might want to do it? This post shares the simple steps to a traditional way to improve digestibility and address phytic acid in nuts and seeds. Here’s exactly how to do it, a soaking time chart, and an explanation of the benefits.
I've been soaking nuts and seeds for years since I learned about the likely benefits. During that time, I've heard that it might not be as beneficial as I originally thought, but the soaked nuts are lighter and crispier, the touch of salt is just perfect, and they taste fantastic.
So the truth is, regardless of the benefits, I'll keep soaking our nuts and seeds no matter what.
Do You Need to Soak Nuts?
Good question and the short answer is: not always—but it can help in some situations.
Soaking nuts is often recommended to reduce compounds like phytic acid and make them easier to digest. However, there's more research on the benefits of soaking grains and beans than on soaking nuts, and not everyone notices a difference.
Here’s a simple way to think about it:
- You might benefit from soaking nuts if:
- nuts feel hard to digest
- you eat them frequently or in large amounts
- you’re following a traditional foods or gut-healing approach
- You might not need to soak nuts if:
- you tolerate them well
- you eat them occasionally
- you prefer the convenience of using them as-is
In other words, soaking nuts isn’t essential—but it can improve texture and digestibility for some people. And it definitely improves taste.
If you do want to soak nuts and seeds, it's super easy to do so. Here's how.
How to Soak Nuts and Seeds (Quick Method)
Here's all you need to do to soak your nuts and seeds.
- Put nuts or seeds in bowl
- Cover with water (filtered preferred)
- Add salt (optional. Salt enhances the soaking procedure and gives your nuts great flavor.)
- Soak
- Drain
- Dehydrate
Soaking Times for Nuts and Seeds
Use this quick chart to find the right soaking time for various nuts and seeds.
| Nut / Seed | Soaking Time | Notes |
|---|---|---|
| Almonds | 8–12 hours | One of the longest soaking times |
| Walnuts | 4–8 hours | Softer, don’t over-soak |
| Pecans | 6–8 hours | High fat, moderate soak |
| Hazelnuts | 8–12 hours | Longer soak improves texture |
| Brazil nuts | 4–6 hours | Shorter soak works well |
| Macadamia nuts | 2–4 hours | Very soft, don’t over-soak |
| Cashews | 2–4 hours | Can get slimy if over-soaked |
| Pumpkin seeds | 6–8 hours | Common for soaking |
| Sunflower seeds | 4–6 hours | Shorter soak is enough |
| Sesame seeds | 4–6 hours | Small, soak less time |
Soaking times aren’t exact—different sources recommend slightly different ranges. In practice, anything within these time frames works well.
Note that chia and flax seeds should not be soaked this way. Instead they are used as egg substitutes and are mixed with water right before using. Flax seeds are usually ground before mixing to make flax eggs while chia seeds can be used as chia eggs either whole or ground.
Special Notes About Cashews
Cashews are a bit different from other nuts. In their raw state, they contain naturally occurring undesirable compounds in the shell that are removed during processing, which is why cashews are typically sold pre-treated.
Because of this, they’re already ready to eat as-is and don’t behave the same way when soaking.
When soaked:
- they soften very quickly
- they can become slimy if soaked too long
- they don’t dry into a very “crispy” texture
- If you choose to soak cashews, keep the soaking time short—about 2–4 hours is usually enough.
Why You Should be Soaking Nuts and Seeds
- It helps with digestibility
- It's easier and takes less time than you think
- They just plain taste better this way!
Nuts and seeds are a wonderful addition to your diet. However, they can also be a bit rough on your stomach. That's because they contain phytic acid and enzyme inhibitors that may make them harder to digest for some people.
For some people, soaking nuts can make them easier to digest and improve texture. While it’s not essential for everyone, it’s a simple step that many find helpful.
When seeds and nuts are planted in the ground, the warmth and moisture in the soil around them break down their skins so that they can germinate and grow into plants. Likewise, soaking nuts and seeds breaks down the encasing of these great sources of energy and make the nutrients more available.
Most of the time spent soaking and dehydrating is hands-off time. You just put the seeds or nuts in a bowl, transfer them to the dehydrator (or oven), and then take them out when dry.
What About the Soaking Water?
After soaking, the water may look cloudy. That’s normal—it can contain small amounts of natural compounds from the nuts along with fine particles from processing.
Some people prefer to rinse nuts after soaking to remove this residue. Others skip this step, especially if they are drying the nuts afterward.
In my experience, both approaches work. I usually skip rinsing for simplicity and flavor.
How to Dry Soaked Nuts
After soaking, drying the nuts is what gives them that crisp texture and helps them store well.
Spread the soaked nuts in a single layer on dehydrator trays or baking sheets. If you're drying seeds, they can be piled a bit more since they dry faster than larger nuts.
Dry at a low temperature until completely crisp. In a dehydrator, this is typically around 115–125°F. Drying time varies depending on the type of nut, but most take anywhere from 12–24 hours (sometimes longer).
You can also use an oven set to its lowest temperature. Just keep in mind that ovens tend to run hotter and may not dry as evenly.
So while you don't need a dehydrator to dry soaked nuts, it's a much easier way to do it than using an oven. In my post about the benefits of dehydrating I share a lot of tips including how to choose a dehydrator that meets your needs.
Notes and Tips
- Temperature control is one way in which the dehydrator is a much better option than the oven. Typically the lowest temperature for an oven is high enough to destroy the enzymes in the nuts/seeds, therefore diminishing their healthful qualities. However, if you're not ready to invest in a dehydrator, using your oven is a great starting point.
- Dehydrator Temperature. There is debate about what temperature to dehydrate at to preserve the enzymes in your food. For now, I am comfortable with 125. I am not an ardent raw foodist, and after researching this I found that the temperature of the food in most dehydrators is significantly below the temperature of the air around it. Thus, if the setting of the dehydrator is 125, your food temperature is almost certainly in the raw food range which is 115 or below.
Roasting Nuts and Phytic Acid
Roasted nuts are popular because they taste great—but roasting and soaking are not the same thing.
Roasting may reduce some compounds like phytic acid and can make nuts easier to digest. However, it’s unclear how much of a difference it really makes, and results vary depending on temperature and cooking time.
In contrast, soaking is designed specifically to help break down enzyme inhibitors and support digestibility before drying.
Another thing to consider is how store-bought nuts are processed. Many “roasted” nuts are actually cooked in oils, which may not be ideal depending on the type of oil used (most often they are cooked in seed oils).
If you enjoy roasted nuts, a better option is to roast them yourself at a lower temperature. This gives you more control over both the ingredients and the process. Nuts can be more prone to going rancid when roasted at higher temperatures (source). Also, roasting almonds at a higher temperature causes almonds to form a significant amount of cancer-causing acrylamide (source).
Should You Soak Nuts Before Roasting?
If you plan to roast nuts, you may wonder if soaking them first is worth the extra step.
There isn’t strong evidence comparing soaking vs. roasting directly. However, soaking and drying nuts first is a simple way to support digestion—and it gives you flexibility.
You can:
- eat them as “crispy nuts” after drying
- or roast them afterward for additional flavor
In my experience, soaking first and then roasting gives the best balance of texture and digestibility.
How to Use Soaked & Dried Nuts aka “Crispy Nuts”
- Eat them plain
- Make Homemade Nut or Seed Butter
- Make Nut or Seed Milk – Here's the Easiest Almond Milk Ever
- Make a healthy trail mix.
- Yummy Chocolate / Carob Nuts.
I'm sure you'll agree that your nuts and seeds are much tastier and lighter than before. You will never go back again.
This simple method works for most nuts and seeds. See the soaking chart above for specific timing.
How to Soak Nuts and Seeds (aka – How to Make Crispy Nuts)
Ingredients
- 4 cups nuts or seeds
- water
- 2 teaspoons salt
Instructions
- Add nuts or seeds to a bowl. Use about 4 cups, or whatever amount fits your dehydrator.
- Cover completely with filtered water.
- Add salt.Use about 2 teaspoons salt per 4 cups of nuts or seeds.
- Soak for 7–12 hours (overnight works well).
- Drain (and rinse if desired).
- Spread in a single layer on dehydrator trays or baking sheets (nuts should be in a single layer, whereas seeds can be piled slightly).
- Dry at low temperature: Dehydrator: ~125°F Oven: lowest setting
- Dry until completely crisp. Cool and store for later use.
Notes
- Salt Amount: Some sources recommend different salt amounts for different nuts/seeds. I just keep it simple and use the same for all of them.
- Cashews: Soak only 2–4 hours—they soften quickly and can become slimy.
- Seeds dry faster: Pumpkin, sunflower, and sesame seeds may be slightly piled on dehydrator trays whereas nuts should be dried in a single layer.
- Drying tip: Nuts should be fully dry and crisp before storing to prevent spoilage.
Nutrition
Nutritional information is provided as a courtesy and is an estimate only. It may vary depending on ingredient brands, substitutions, and preparation methods. Optional ingredients are not included. Net carbs are typically calculated by subtracting fiber and sugar alcohols (such as erythritol) from total carbohydrates. This information should not be relied upon for medical or nutritional purposes.
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I'd love to hear how the soaking and drying works for you!
P.S. I have thought of starting my own reflections and expressions blog, to share my thoughts, poems, prayers, devotions, research etc. Do you have any ideas/reviews on the better sites for creating one’s own blog page?
Hi Michele – did you see my new blogging resources page? I think that should get you started!
“some nuts” not come nuts… I need to get to bed.
Hi Adrienne,
Thanx again for the accuracy check about the cashew being prone to mildew, not caused by processing. I don’t wish for a mis-wording in my poem to pass on any incorrect health info. That would be counterproductive! I cranked it out quicker than I should have. And, hehe, I was being a bit melodramatic about never eating cashews again, but that is how I feel after learning how any food could contribute to ill health. I can’t even begin to weigh how much cashews and some other nuts I ate while pregnant with my 2 kids (before I even learned about soaking).
And thank you for mentioning about other nuts also being prone to mold. I had read that a few yrs back. I do a lot of nutrition research and am continually learning. Enjoy my silly expressions, but along my health journey, I do take things seriously to try to pull myself out of my pit of digestive despair! No really. Maybe too much. But you have to in while working through the GAPS healing program 😉 Funny you mention about your husband writing poems too. Hope this form of expression doesn’t annoy you or your readers, hehehe. I hope to be a contribution here.
Have a great day/evening/morning whenever you read this!!
You’re welcome! This is all such a balance. Need to take things seriously but need some comic relief too. I think my readers will love it! I should let him write a ditty or two sometime. And my son (Asperger’s and sometimes assistant on the blog) has been following in his footsteps. He’s not as talented (yet?) but really cute. Take care! Oh – and hubby’s an English professional so you are in good company :-).
I heard that Brazil nuts have selenium which is toxic in large amounts. I was eating 7-10 every day for lunch but I cut down to 3.
Hi. I just happened upon your site (I do believe even happen upons happen for a divine reason,lol) and love the several articles I’ve read on here. I learned a lot reading your article on Soaking Nuts and Seeds. I’ve known for a couple yrs about how important that is and have been doing that for nearly a yr. However, I was disheartened as I read that come nuts are devitalized in processing. You said that “Cashews have a somewhat toxic coating on them. I recommend only eating them in moderation or not at all. …their enzymes have already been destroyed in processing, …You will not improve their nutrition by this procedure.”
QUESTION: Does that also mean soaking cashews does not remove the phytic acid and enzyme inhibitors, or that processing has already removed those? Is this the case for conventional only or also organic cashews?
Raw Cashews, soaked and unsoaked, are my family’s favorite nut. Now I feel bad giving them to my young children almost every day. It is becoming more difficult to find healthy snacks, as even most almonds are fumigated or steam pasteurized (as you well know since you blogged about that). Know I am wondering, Are nuts safe for toddlers and young children and which ones?
Thanx for your time and effort in researching and writing articles here. Blessings to you and your family.
Thanks for the question, Michele. I have done some more research and it is a little murky. What I did find is that there is a natural toxin on the cashews. between the nut and the shell, that is removed by processing, so they are not raw. I found one source stating that they have a slightly toxic coating. I am reading that it has already been removed, but they are prone to mold so they are not a great choice for folks, especially those with mold sensitivity and/or candida. I did find one resource (Nourishing Traditions) stating that it is a good idea to soak them to aid in digestibility (not sure why this would help since they’ve already been processed, but it appears to me that there is a lot of conflicting information about soaking nuts out there. In any case, I’ll update the post. If you are going to soak cashews, only do so for 6 hours or they get really slimy.
My husband loves cashews too (and my youngest son as well – me too :-)) but I choose other nuts over them. You will have to make your own decision about what to give your children. If you don’t have nut allergy issues and they can chew well then you should be okay with them, but I do think that the other nuts are healthier options.
You are so welcome. Thanks for your kind words!
Thanx, Adrienne for clarifying about that natural toxin on cashews. A little poem for your readers…
I was disheartened at this little-known fact
About a natural toxin on the cashew
Which processing removes,
But then leaves them prone to mildew
Even soaking changes little for this snack
O the sadness of letting go,
How I mourn the distance I must create
Between my favorite nut and I, so
I must forage for safer snacks
Lest my stomach grieve over what I just ate!
Yes, better nuts and seeds are out there,
I’ll eat organic pistachios and Brazil nuts
And soak unpasteurized almonds, walnuts, pecans and such
Same with pumpkin seeds, sunflower seeds, yum
And sometimes dehydrate them at a low temperature!
Oh my – you are a riot! One editorial note for accuracy – I don’t think that it’s the processing that makes them prone to mildew. There are other nuts that are prone to the same….sorry to tell you…but it’s walnuts, pecans and pistachios. Guess you didn’t want to know, right? I eat them sometimes but I am careful. There are differing thoughts on this is the “candida diet” community. I can’t believe you took the time to do that. You must be my husband’s alter ego. He’s always writing poems and ditties. ….Maybe I need to start a different blog. Or two. Maybe not.
Hi Adrienne,
Happened to stumble upon your site. (It’s great by the way, very informative!) Was looking for an almond butter recipe, and at the same time wanting to know more about soaking nuts. So do I understand correctly that the nuts don’t need to be dried to make nut butter? Could you explain this to me? I’m totally new to this, and over here in the Netherlands, I don’t know of anyone else who does this.
Thanks a lot! I realize that you’ve a lot on your hands. If you know a link, it’ll be great too.
Michelle
Hello, Michelle! And welcome! I live in an area of Michigan where there are a lot of folks who came from the Netherlands and I visited your country back…well, a long time ago :-). Anyway, you should dry them before making nut butter, or else you will have a product that it too moist. Please feel free to ask away. I will help as I can, but thanks for being sensitive. I will check the post to make sure that it’s clear. It was one of my earliest ones and I wasn’t writing as well, I am afraid (not to say that I can’t make mistakes now too :-)!)
I want to try this. I get a similiar neurological reaction from eating nuts as I do to gluten and casein. It bothers me because nuts are so healthy and I want to eat them. Maybe this will help. Thanks for sharing!
I am sure it will help somewhat. Please check back and let me know.
I’m from Moldova, a former Soviet republic. Dorina is not an unheard of name there, though rare enough. And you share my brother’s name, more or less – Andrei. It was I who named him when I was 4, it was my favourite name. 🙂
Yes, I read your story earlier and admire you for your courage and tenacity. Caring for a healthy child is often hard, but when you throw special needs into the mix… well, I can’t begin to imagine.
One thing that I do understand, however, is your passion for healthy nutrition and for everything homemade. I am the same, which is why I’m so glad I stumbled across your Web site – lots of useful, inspiring ideas, and I haven’t even finished reading yet! You may hear from me again soon. 🙂 I definitely need to try out that coconut milk recipe, but so far I’ve only found shredded coconut with nice sulphites to go with it. Will carry on looking. Thanks for this blog and don’t stop posting!
Dorina,
Thank you for taking the time to write back. And thank you so much for the encouragement. This evening has been rough w/ my son and I need to keep remembering that it is worth it to keep being patient and love him. He really is about the sweetest child that I know, but his condition makes him annoying and it takes a lot of time.
Anyway, I need to go and get the little guys to bed and they are really carrying on. And here I am on the computer. I guess we all just keep on learning!
Where do you live now? I can recommend some ways for you to get unsulphured coconut.
Glad you enjoy the information. I am still learning so much myself and it is hard to get it all on a site. So much to share – so much I still do not know – so little time.
Take care,
Adrienne
I discovered the beauty of soaking nuts some months ago and since then that’s about the only way I eat them. However, what surprises me is that you don’t mention peeling the brown skin. Almonds for once taste so much better peeled! They remind me of young walnuts, when you painstakingly remove the pale yellow skin off them, but oh, it’s so worth it! I have a question for you (although I think I know the answer): the degrees that you mention are Fahrenheit, not Celsius, isn’t it? Coming from Eastern Europe to North America, I often find the whole issue of imperial vs metric measurements very confusing.
Hi Dorina.
Thanks for your comments. First of all, I must say that I love your name. We had a dear friend back in Chicago named Dorina and so it brings back a lot of memories to see that name again :-). Regarding your inquiry about peeling, I am sure that they taste better, but I just frankly don’t have time for it. If you read my About Me page, I don’t go into everything in as much detail as I would like, but I am struggling with metal toxicity and healing from chronic fatigue and I have a special needs child. So I really need to cut corners where I can :-). Nice tip, though.
Yes, all of my temp measurements are Fahrenheit. I do not know how to make the degrees symbol w/ the computer so I am stuck typing “degrees” each time.
Thanks for stopping by! Where are you from in Eastern Europe? Our friend, Dorina was from Eastern Europe as well.
To make the degree sign on my computer, hold the alt key while keying in 167 on the number pad on the right side of the keyboard. Doesn’t work with the number keys at the top of the keyboard. Hope this helps!
Hmmm….do you have a Mac ? That’s not working for me. You press 167 all at the same time?
I do not have a Mac. I hold the alt key down with my left hand, and key in 167 consecutively (not all at the same time). I found this trick by doing a Google search for how to make symbols. Hope you can figure it out. I use it a lot!
Be sure to use the keypad on the right side of the keyboard. Do not use the numbers at the top of the keyboard.
I did that. Any other tips :)? Are you on a Mac?
I just found it – option shift 8. Thanks for the encouragement! 🙂 °°°° having fun typing degree symbols now.
You’re welcome! Thanks for the article on nuts and seeds. By the way, what is “option shift 8”?
Click the option key on your computer and the shift key and then the #8 key. 🙂
Victoria,
No, you do not have to dry them either way in order to get the benefit of soaking. I assume that what you mean is whether it would be an option to just air dry them. That, or sun drying is an option as well, but it will take longer and you may have critters to deal with outside without a proper cover over the nuts/seeds.
You can use the soaked nuts/seeds to make butters or in other recipes, one of which I will post soon which is Almond Feta. Then drying is not recommended at all.
Drying them is to make them crispy which is what most people prefer to eat.
Your point about the oven temperature is one reason why a dehydrator is recommended over an oven for drying. You simply can’t get the temperature low enough for those of us interested in keeping the nuts/seeds raw.
Let me know if you have any more questions!
Adrienne,
For the 170 degrees F question — What do you think about turning on the oven at the lowest temp and then turning it off until a manual read thermometer reads 125? Then maybe leave the nuts in the closed oven over night? Just thinking/wondering…
Karen
Interesting idea! I will say that that might help, but likely the temp will drop and they will mold. I am not trying to push the dehydrators, but in the summer they beat the oven idea for sure. I have the best price and if you find a better one I will match it. It has saved our family TONS of money. Thanks!
Do I have to dry them in the dehydrator or oven afterwards? The lowest temperature option on my oven is 170, which is considerably higher than the 125 you refer to. They still taste delicious, even without the drying.
I’m so glad you wrote a post on this. I needed the encouragement. I’d like to still hold out for the dehydrator, but until then the oven it is. Looking forward to hearing you’ve secured a good price from Excalibur.