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13 Top Raw Almonds Nutrition Benefits (And Why You Want Truly Raw Almonds)

Robyn Openshaw - Updated: March 26, 2024 - - This Post May Contain Affiliate Links

Photo of bowl of almonds on wooden table from "13 Top Raw Almonds Nutrition Benefits (And How To Get Truly Raw Almonds)" by Green Smoothie Girl

Truly Raw Almonds: The Unpasteurized Healthy Snack!

The most potent nutrition benefits and best taste come from truly raw almonds.

But unless you have a direct connection to an almond grower (and we do!), truly raw almonds are impossible to buy because of regulations that require pasteurization and fumigation of any quantity over 100 pounds.

[Our 5-Day Nut Group Buy is going on now. Enjoy the most delicious, high-nutrient, affordable nuts – the freshest you can get from our CA rancher friends. Support your health all year long by stocking up and saving today!]

In this article:

Why Does it Matter if Almonds are “Truly Raw”?

California has forced almond growers to pasteurize all their nuts above 130 degrees. This steam process not only blunts the almond flavor, but it also kills enzymes, which are destroyed at 118-120 degrees.

Pasteurized "raw" nuts

But since there is no legal definition of “raw” when it comes to food, retailers can sell pasteurized almonds and still call them “raw almonds,” because they aren’t roasted, not because they are actually raw!

Raw almonds have live enzymes

You want truly raw almonds for their superior taste, live enzymes, and so you can soak and sprout them. Pasteurized almonds are “dead” and won’t sprout!

5-Day Nut Group Buy is Here! $30 cheaper than our last Group Buy!

Why Should You Soak and Sprout Raw Almonds?

Photo of bowl of soaking almonds from "13 Top Raw Almonds Nutrition Benefits (And How To Get Truly Raw Almonds)" by Green Smoothie Girl
Soaking and sprouting raw almonds turns them into a powerful superfood.

When you soak raw almonds for 12-24 hours, they germinate and become a living superfood. These amazing health benefits happen when you sprout almonds:

  • Enzymes Multiply. The water signals to the almond (which is actually a seed rather than a nut) that it's time to grow. To grow, seeds have to turn off their natural enzyme inhibitors and rapidly increase the enzymes needed to sustain a growing plant. These enzymes then become available to your body when you eat sprouted almonds, improving your digestion and other bodily processes.
  • Minerals and Vitamins Increase. This is especially true for B vitamins. Growing plants need B vitamins and their mineral partners to metabolize carbohydrate for energy, which also means that when the almonds are soaked or sprouted, these vitamins and minerals become available for our body to absorb.
  • Carbs Decrease. Seeds are their own energy source, and they use their carbohydrates to produce the energy they need to sprout.
  • Oxalates are Reduced. People who are sensitive to oxalates can enjoy more raw almonds simply by sprouting them!
  • Bioavailable Nutrients are Unlocked. Amino acids and other nutrients “unlock.” They become more numerous and bioavailable.
  • Improved Taste. A sprouted almond has an even more nutty, almondy taste than the raw version.  If you’ve been eating pasteurized almonds (which you almost certainly have, since raw almonds take effort to find), you are missing out on taste!

How Do You Sprout Almonds?

Photo of hands squeezing ball of sprouted almonds into milk from "13 Top Raw Almonds Nutrition Benefits (And How To Get Truly Raw Almonds)" by Green Smoothie Girl
Once you sprout your raw almonds, you can use them to make delicious, homemade almond milk!

Raw almonds need about 12 hours of soaking in water, at room temperature, to start the sprouting process; I usually soak mine overnight. You don’t have to soak them long enough to see the nub of the sprout poking through the skin (that would take days, and often the nut will mold first). Just be sure to give the almonds at least 12 hours in the water. Remember, pasteurized almonds won’t sprout, no matter how long you soak them!

I recommend dehydrating them below 116 degrees to preserve all the enzymes.

The Uses of Sprouted Almonds

Sprouted almonds can be used to make almond milk or in almond recipes, or preserved, live enzymes intact, by drying them in a dehydrator for several hours at 110 degrees. I’ve got a bunch of yummy recipes for you to try with your sprouted almonds (my Almond Joy Fudge is to die for)!

13 Top Raw Almonds Nutrition Benefits

Sprouted or not, the nutrition benefits of almonds are fantastic:

1. Keeps You Full Longer

A serving of raw almonds (one ounce, or about 23 almonds) has 160 calories, 6 grams of protein, 3.5 grams of fiber, and 14 grams of heart-healthy fats. A great snack that can sustain you for hours!

2. Lowers Cholesterol

Almonds are famously high in monounsaturated fat, the LDL-lowering fat associated with heart health.

A study published in the American Journal of Clinical Nutrition found almonds, when substituted for more traditional fats, can reduce cholesterol levels as much as first-generation statin drugs!1

3. Drastically Reduces Heart Disease Risk

Researchers from the Nurses’ Health Study (one of the largest longitudinal health studies ever) estimate that replacing nuts for an equivalent amount of carbs cuts heart disease risk by 30%.2

Even more impressive results come when substituting nuts like almonds for saturated fat (as in dairy and meat); the disease risk goes down 45%!

4. Keeps Your Blood Pressure Steady

Almonds have a great electrolyte balance, with 162 mg potassium and just .2 mg of sodium per serving.

The high potassium-to-sodium ratio lowers blood pressure by drawing more fluid out of the bloodstream and into the cells.

5. Prevents Muscle Spasms and Cramping

High magnesium and potassium in almonds keep blood and oxygen moving to muscles and help regulate the electrical signals that contract those muscles.

They also help blood vessels and muscles relax, so oxygen and other nutrients can feed cells and prevent cramping.

6. Reduces Diabetes Risk

Meals featuring almonds have been shown to cut surges in blood sugar, as well as increase antioxidants. Both factors are important in preventing and controlling diabetes.

7. Protects Skin, Organs, and Connective Tissues

If you’re struggling with skin ailments, eating almonds regularly might help, because they have the most vitamin E, which protects skin cells from the damaging effects of pollution, UV rays, smoke, and other factors. Almond oil has been a treasured skin protectant and moisturizer for millennia.

In 50 postmenopausal women, eating almonds daily for 16 weeks reduced wrinkle severity, in a 2019 study published in Phytother Research.

8. Slows Aging

Along with Vitamin E, researchers have found that almonds have a unique combination of bioflavonoids, particularly in their brown skins.3 The synergistic effect of the flavonoids with Vitamin E serves to prevent cellular damage and help cells regenerate and repair quickly.

9. Gives You Energy

Photo of woman jumping energetically on the beach from "13 Top Raw Almonds Nutrition Benefits (And How To Get Truly Raw Almonds)" by Green Smoothie Girl
That healthy energy almonds give you is from their abundance of minerals, which trigger your cell's energy production!

Cellular energy production requires trace mineral “triggers,” such as copper and manganese, which are found abundantly in almonds. The B vitamins and antioxidants C and E also assist in energy production. The even better news is that sprouting raw almonds greatly multiplies the amount of all these nutrients!

10. Helps You Lose Weight

Many people avoid nuts for fear of weight gain, which turns out to be baseless. A study comparing overweight people eating a low-calorie, high-complex-carbohydrate diet, vs. those eating a low-calorie, almond-rich diet, showed the almond-eaters to have a 56% greater reduction in body fat, 50% greater reduction in waist circumference, and a 62% greater reduction in overall weight!2

Other studies have shown that people who eat nuts like almonds twice a week are less likely to gain weight than those who never eat them.4

11. Helps Prevent Gallstones

The Nurses’ Study showed that women who ate just 1 ounce of nuts per week (just 28 almonds!) lowered their risk of gallstone formation by 25%.5

12. Mops Up Free Radicals

The high percentage of the antioxidant vitamins E and C are natural free radical scavengers, reducing inflammation and preventing DNA damage to cells and tissues.

13. Encourages Healthier Eating

A year-long study found that people eating 2 ounces of almonds every day (and given no other guidelines) naturally gravitated toward eating more nutrient-dense foods, and fewer nutrient-poor, high-sugar foods.6

Always Buy Raw Almonds

Photo of a woman choosing almonds in a grocery store nut display from "13 Top Raw Almonds Nutrition Benefits (And How To Get Truly Raw Almonds)" by Green Smoothie Girl
Raw almonds purchased from a grocery store are often not actually raw; buy direct from the grower to make sure you're getting what you pay for. Every year, we give our community an affordable way to get truly raw, sproutable almonds direct and fresh from the grower, during our Group Buys.

You can freeze any almonds you won’t be using in a few weeks, and still keep their live nutrients intact. Get enough to last you the year!

You can find more raw almonds nutrition benefits in 12 Steps to Whole Foods!

How Long Do Almonds Keep, and How Should I Store Them?

Almonds harvest only once a year, so whenever and wherever you buy them throughout the year, they will be from this same fall crop.

They may keep 9-12 months in the pantry, but if you would like to keep them as fresh as possible, refrigerate them in tightly sealed bags or jars for 18-24 months, or freeze them indefinitely. They will still germinate (sprout and unlock enzyme potential after soaking) after freezing with very little loss of nutrition.

Shop Our 5-Day Nut Group Buy Today! $30 Cheaper Than Our Last Group Buy

Up Next: Almond Flour Crust | Health Benefits of Pecans — So Much More Than A Sugary Indulgence! 

Photograph of Robyn Openshaw, founder of Green Smoothie GirlRobyn Openshaw, MSW, is the bestselling author of The Green Smoothies Diet, 12 Steps to Whole Foods, and 2017’s #1 Amazon Bestseller and USA Today Bestseller, Vibe. Learn more about how to make the journey painless, from the nutrient-scarce Standard American Diet, to a whole-foods diet, in her free video masterclass 12 Steps to Whole Foods.

Disclosure: This post may contain affiliate links that help support the GSG mission without costing you extra. I recommend only companies and products that I use myself.

Photo of bowl of almonds on wooden table with post's text from "13 Top Raw Almonds Nutrition Benefits (And How To Get Truly Raw Almonds)" by Green Smoothie Girl


  1. Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Wong JM, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. 2005 Feb;81(2):380-7. 2005. PMID:15699225.
  2. Wien MA, Sabate JM, Ikle DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. 2003.
  3. Chen CY, Milbury PE, Lapsley K, Blumberg JB. Flavonoids from almond skins are bioavailable and act synergistically with vitamins C and E to enhance hamster and human LDL resistance to oxidation. J Nutr. 2005 Jun;135(6):1366-73. 2005. PMID:15930439.
  4. Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
  5. Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut consumption and decreased risk of cholecystectomy in women. Am J Clin Nutr. 2004 Jul;80(1):76-81. 2004. PMID:15213031.
  6. Jaceldo-Siegl K, Sabate J, Rajaram S, Fraser GE. Long-term almond supplementation without advice on food replacement induces favourable nutrient modifications to the habitual diets of free-living individuals. Br J Nutr. 2004 Sep;92(3):533-40. 2004. PMID:15469659.










Posted in: Health Concerns, Preparedness, Whole Food

24 thoughts on “13 Top Raw Almonds Nutrition Benefits (And Why You Want Truly Raw Almonds)”

Leave a Comment
  1. ellvj says:

    i most definitely want to use your group buy. i would like to know what type of containers the almonds, coconut oil & olive oil come in… i need to make sure we have a place in our home to store them all safely & be able to withdraw smaller amounts as needed in a safe way to make sure the bulk batch won’t be contaminated. Do you need a freezer to store the almonds?

    1. Sue Squire says:


      You can store the Almonds in the freezer (indefinitely) yes, but also in a fridge for a few months is fine. You will need some sort of bags or containers, gallon ziploc bags work great, for the almonds as they come in a big box. The coconut oil is in a big plastic bucket and the olive oil in a plastic jug.

  2. Michele says:

    I purchased raw almonds at bulk and had a hunch they were pastuerized with PPO (propylene oxide) a fuel banned by the National Hot Rod and American Motorcycle Racing Association because of it’s toxicity. Called head office and indeed they were. How can they market them natural?

    1. Michele says:

      Bulk Barn

      1. Robyn says:

        Michele that’s because “natural” is an unregulated meaningless word. “Raw” in Retail stores just means “not roasted.” Can be pasteurized and labeled raw!

    2. Sue Squire says:


      Often the nuts you buy in the store that say they are raw just means they aren’t roasted, not truly raw. But our almonds are raw and are just short of being certified organic, and are as close to organically grown you can get from the farmer. Our grower uses a non-toxic pesticide that does not hurt bees, and it is safe enough that the people who apply it do not need to wear any protection. It is applied twice a year.

  3. face4458 says:

    I live in the UK. Is it possible to take part in your group buy? Do you ship to the UK? Many thanks

  4. Robbie Bishop says:

    I would love to purchase some almonds in the group buy. Do you know how they should be stored? I’ve bought from farmsin california before and they suggest storing them in the refrigerator. If so I need to make sure I don’t buy too many, but I’d like to purchase 100lbs. Maybe vacuum sealing could be effective?

    1. Sue Squire says:


      You can store them in Ziploc bags in the fridge for a few months and in the freezer indefinitely.

  5. Vickie says:

    Are these raw almonds organic or at least pesticide-free. I don’t want any glysophate on the almonds.

    1. Sue Squire says:


      These almonds are just short of being certified organic, and are as close to organically grown you can get from the farmer. Our grower uses a non-toxic pesticide that does not hurt bees, and it is safe enough that the people who apply it do not need to wear any protection. It is applied twice a year. No glysophate.

  6. toni says:

    Do you know if the almonds have any cross contamination with peanuts or other tree nuts? I have a daughter with a cashew and peanut allergy. Thank you.

  7. Jerry Rekedal says:

    I bought these ‘group by’ almonds and was disappointed in the taste. They are okay before soaking but after soaking they have a bitter taste (from the brown skin which cannot be removed on these almonds). So I generally don’t soak them. If soaked, I would put them in a smoothie to cover up the ‘bad’ taste.

  8. Karen says:

    1st time doing the group buy. I am storing my raw almonds in my deep freezer. I will primarily be using them in smoothies. In small amounts; after soaking for 12 hours, how do I store them, (in a jar in the fridge?) and for how long? I’m hoping I don’t have to soak them every night for the next mornings smoothie. And I’m not planning on dehydrating them. Thank you.

    1. Helen Blair says:

      Hi Karen – Congratulations on making a group buy purchase! These almonds are beautiful and delicious! Typically, we recommend soaking almonds for at least 12 hours and dehydrating for 24 to maintain freshness. If you’ve already popped our almonds into the deep freeze, I’d recommend taking out what you need for a week’s worth of smoothies, soak them and store them in the refrigerator. The other option is to take out a gallon bag’s worth of almonds from the freezer, store them in your refrigerator as they can be stored for weeks in there, and get into the routine of sprouting 12 hours prior to making your smoothie. I hope this helps.

      1. Karen says:

        Thank you so much. The info I was looking for!!!

  9. Sharon says:

    If you just want to eat the almonds for a snack do you soak them first for 12 hours or eat them as is?

    1. Rose Butler GSG says:

      Hi Sharon, we recommend soaking them first then dehydrating them if possible. Doing this releases the enzyme inhibitors.

  10. Linda. Breeze says:

    Definitely want part of bulk buy in Seattle but will need to be part with othets

  11. Marci Murray Derrick says:

    Hi, I soaked the almonds in water for 24 hours and then put on cookie sheet in the oven at 115 degrees for six hours and have set out on my counter for another 5. They still are not completely dry and are a bit chewy. What did I do wrong? I have them in bags now in refrigerator.

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  13. ellvj says:

    how many almonds are part of a group purchase, weight, size, & price?

  14. Debbie says:

    How long should almonds, after soaking, be dehydrated? One of the previous answers said 24. Is that 24 hours in the dehydrator? And at what temperature? One of the previous answers said 110 for a few hours.

    1. Audrey C (GSG Support) says:

      Hi Debbie, we recommend soaking almonds for at least 12 hours and dehydrating for 24 hours to maintain freshness. 95 – 112 degrees should be fine.

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