Soaked Almonds vs Raw Almonds: Which Is Better and How Many Per Day?

Badam basics

Soaked vs Raw Almonds: Which Is Better?

How to soak badam the right way – and how many to eat each day.

NUTTB | nuttb.com | Healthy Snacks from Kerala

Short answer: Both soaked and raw almonds are nutritious – the best one is the one you will eat regularly. Soaked almonds are softer, easier to chew and many people find them gentler on the stomach, which is why Indian families often give them to kids and elders. Raw almonds are crunchier, more convenient and keep their fibre-rich skin. For most adults, a small handful (about 8–10 almonds) a day is a sensible portion.

Why do people soak almonds?

Soaking badam overnight is an old Indian habit passed down by grandmothers. Water softens the nut, so it is easy to chew and blend. Many people also feel soaked almonds sit lighter in the stomach. Almond skins naturally contain tannins and phytic acid; soaking and peeling may reduce some of these, though the skin also carries fibre and antioxidants. Science on the size of the benefit is still limited, so think of soaking as a matter of comfort and preference rather than a magic step.

Soaked almonds vs raw almonds: quick comparison

How to soak almonds the right way

1. Measure: Count only what you will eat the next day – for example 8–10 per adult.
2. Rinse: Wash the almonds once in clean water to remove dust.
3. Soak: Cover with plenty of drinking water in a glass or steel bowl. Leave for 8–12 hours (overnight).
4. Kerala tip: In hot, humid weather, cover the bowl and soak in the fridge so the water doesn’t turn sour.
5. Drain: Throw away the soaking water and rinse again.
6. Peel (optional): The skin slips off easily after soaking. Keep it on for extra fibre, or peel for a smoother taste.
7. Eat or store: Eat them in the morning or keep in a covered box in the fridge for up to a day or two.

How many almonds per day?

Almonds are nutrient-dense but also high in calories, so a handful is enough. Here is a simple, practical guide for healthy people:

• Adults: about 8–10 almonds daily is a common portion. If almonds are your only nut snack of the day, up to a small handful of around 20 (roughly 28 g) is a widely used serving size.
• Teenagers: around 6–8 almonds.
• Kids 5–12: around 4–6, soaked and chopped if needed.
• Under-fives: whole nuts are a choking risk – give soaked almonds ground into milk, porridge or paste instead.

Skip almonds completely if anyone has a tree-nut allergy, and check with your doctor or dietitian if you follow a special diet.

Easy ways to enjoy almonds

• Morning: soaked peeled almonds with a few raisins and a glass of water.
• Badam milk: grind soaked almonds with warm milk, a pinch of cardamom and saffron.
• Breakfast: chop raw almonds over oats, puttu with banana, or upma.
• Snack box: raw almonds mixed with cashews and pistachios for office or travel.

Storing almonds in hot, humid Kerala weather

• Keep dry almonds in an airtight glass or steel jar, away from the stove and sunlight.
• Use a dry spoon; moisture makes almonds soft and can lead to mould.
• For bulk packs, refrigerate part of the stock in a sealed box.
• Never store soaked almonds at room temperature for long – refrigerate and finish within 1–2 days.
• If raw almonds smell bitter or paint-like, they have turned rancid; discard them.

From the Nuttb pantry

Nuttb Premium Almonds 350g
Naturally crunchy almonds for soaking, snacking and badam milk.
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Nuttb Premium Almond – Handpicked Whole Badam
Whole, crunchy kernels handpicked for quality, in a reusable jar.
Coming soon on nuttb.com

Nuttb Golden Pack 350g
Almonds, cashews and pistachios together for a varied daily handful.
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Frequently asked questions

Are soaked almonds better than raw almonds?

Not dramatically. Both are nutritious. Soaked almonds are softer and easier to chew; raw almonds are crunchy and convenient. Choose what suits you.

How long should I soak almonds?

About 8–12 hours, or overnight, in clean drinking water. In hot weather, soak them in the fridge.

Should I remove the almond skin after soaking?

It is optional. The skin has fibre and plant compounds, so keeping it is fine. Peeling gives a smoother, milder taste.

How many soaked almonds should I eat daily?

About 8–10 almonds a day is a common portion for healthy adults. Kids need fewer, chopped or ground.

Can I eat soaked almonds at night?

Yes, timing is flexible. Many people prefer mornings simply because they soak them overnight.

Can I reuse the soaking water?

No. Discard the soaking water and rinse the almonds before eating.

Keep reading on the Nuttb blog

• Benefits of almonds: nutrition, portions and uses
• How to blanch almonds: peeling, drying and storage

This article shares general food information and is not medical advice. Please consult your doctor or a registered dietitian for personal dietary needs, allergies or health conditions. Always check the current pack label for ingredients, allergens and storage instructions.