What Are Sprouted Almonds? Complete Guide to Benefits, Nutrition & How to Make Them

Sprouted almonds have gained popularity in the health food community, but many people wonder what exactly they are and whether they’re worth the extra cost. If you’ve seen these nuts at your local health food store or online and questioned what makes them different from regular almonds, you’re not alone.

This comprehensive guide explores everything you need to know about sprouted almonds, including their nutritional profile, potential benefits, how they’re made, and whether the science supports the health claims surrounding them.

Understanding Sprouted Almonds: The Basics

Sprouted almonds are raw almonds that have been soaked in water to initiate the germination process, which is the first stage of plant growth. During this process, the almond begins to develop into a new plant, creating a small “tail” or sprout that emerges from the nut.

The sprouting process typically involves soaking raw almonds in water for 8-12 hours, then allowing them to germinate in a moist environment for several days. This process awakens the dormant seed and triggers various enzymatic changes within the nut.

Unlike regular almonds you find in most grocery stores, sprouted almonds are not roasted or heat-treated after sprouting. They’re either consumed fresh, refrigerated, or dehydrated at low temperatures to maintain their “raw” status while extending shelf life and preventing bacterial growth.

Sprouted Almonds vs. Regular Almonds

The main difference between sprouted and regular almonds lies in their processing. Most commercial almonds undergo pasteurization through steaming or roasting to eliminate harmful bacteria. They may also be blanched, flavored, or treated with various preservation methods.

Regular almonds are shelf-stable and can last for months when stored properly. They’re typically crunchy and have the familiar nutty flavor most people associate with almonds.

Sprouted almonds, on the other hand, have undergone the germination process. They’re often softer in texture than regular almonds and may have a slightly sweeter, less bitter taste. Some people find them easier to digest, though scientific evidence for this claim is limited.

Commercially produced sprouted almonds are usually dehydrated after sprouting to make them crispy again and to prevent mold or bacterial contamination, which can be a concern with moist, raw foods.

The Nutritional Profile of Sprouted Almonds

A typical serving of sprouted almonds (about 28 grams or 1/4 cup) contains approximately:

• Calories: 160-180
• Total fat: 14-16 grams (primarily healthy monounsaturated fats)
• Protein: 6 grams
• Total carbohydrates: 6 grams
• Dietary fiber: 3-4 grams
• Sugar: 1 gram
• Vitamin E: 37% of the Daily Value
• Magnesium: 19% of the Daily Value
• Calcium: 2-4% of the Daily Value
• Iron: 4-6% of the Daily Value

When comparing the nutritional data of raw almonds versus sprouted almonds, the differences are minimal. Available nutrition information shows no significant variance in overall nutrient composition between the two types.

Do Sprouted Almonds Offer Additional Health Benefits?

Proponents of sprouted almonds claim several health benefits, including increased nutrient availability, reduced antinutrients, and improved digestibility. Let’s examine these claims based on available scientific evidence.

Nutrient Bioavailability

Some sources suggest that sprouting increases the bioavailability of nutrients, making them easier for your body to absorb. While this has been demonstrated in some grains and legumes, research specifically on nuts shows mixed results.

Studies on sprouted grains and legumes have shown increases in antioxidants, amino acids, and B vitamins, as well as reductions in antinutrients like phytic acid. However, research examining the same effects in nuts has not found significant differences.

Phytic Acid Reduction

Phytic acid is a naturally occurring compound in nuts, seeds, grains, and legumes that can bind to minerals like iron, zinc, and calcium, potentially reducing their absorption. Some claim that sprouting significantly reduces phytic acid content in almonds.

However, a study comparing raw and soaked nuts (including almonds) found that soaking actually reduced overall mineral content and did not significantly change phytate concentrations. This suggests that the supposed benefits of reduced phytic acid may not apply to almonds as they do to some grains and legumes.

Improved Digestibility

Many people report that sprouted almonds are easier to digest than regular almonds. While anecdotal evidence supports this claim, there’s limited scientific research to confirm improved digestibility from sprouting nuts specifically.

The soaking process may break down some enzymes and compounds that could theoretically improve digestion, but more research is needed to confirm this effect in humans.

How to Make Sprouted Almonds at Home

If you want to try making sprouted almonds at home, you’ll need truly raw almonds that haven’t been pasteurized or heat-treated, as treated almonds won’t sprout. Here’s a step-by-step process:

Materials Needed:

• Raw, unpasteurized almonds
• Clean water
• Glass bowl or jar
• Colander or strainer
• Paper or cloth towel
• Shallow container with breathable lid

Instructions:

1. Initial Soaking: Place raw almonds in a clean glass bowl and cover with several inches of filtered water. Cover the bowl with a breathable cloth or paper towel and let soak for 8-12 hours at room temperature.
2. Rinse and Drain: During the soaking period, drain and rinse the almonds every 3-4 hours, replacing with fresh water. This helps prevent bacterial growth.
3. Begin Sprouting: After the initial soak, drain the almonds thoroughly using a colander. Transfer them to a shallow container with a breathable lid that allows air circulation.
4. Maintain Moisture: Add 1-2 tablespoons of water to keep the almonds moist but not waterlogged. Rinse the almonds twice daily with fresh water.
5. Wait for Sprouts: Allow the almonds to germinate for 2-3 days. You should see small white tails emerging from the nuts.
6. Storage: Once sprouted, store them in a breathable container in the refrigerator where they’ll keep for up to 7 days. For longer storage, you can dehydrate them at low temperatures (below 115°F) or freeze them.

Important Safety Considerations

Sprouting nuts at home comes with food safety risks. The warm, moist environment ideal for sprouting is also perfect for bacterial growth, including potentially harmful bacteria like Salmonella and E. coli.

To minimize risks:

• Start with high-quality, truly raw almonds from a reputable source
• Use clean, filtered water
• Sanitize all equipment before use
• Rinse almonds frequently during sprouting
• Discard any almonds that smell off or show signs of mold
• Store properly and consume within recommended timeframes

If you cannot create a sterile working environment, it’s safer to purchase commercially produced sprouted almonds that have been prepared in controlled conditions.

Where to Buy Sprouted Almonds

Sprouted almonds are increasingly available at health food stores, specialty grocery stores, and online retailers. Look for products labeled as “sprouted” or “activated” almonds.

When shopping for sprouted almonds, consider:

• Packaging: They’re typically sold in sealed bags or containers to maintain freshness
• Texture: Most commercial sprouted almonds are dehydrated, giving them a crispy texture similar to raw almonds
• Price: Sprouted almonds generally cost more than regular almonds due to the additional processing
• Ingredients: Check for added salt, oils, or seasonings if you prefer plain sprouted almonds
• Expiration dates: Note the “best by” date, as sprouted almonds have a shorter shelf life than regular almonds

How to Store Sprouted Almonds

Proper storage is crucial for maintaining the quality and safety of sprouted almonds. They have a shorter shelf life than regular almonds due to their higher moisture content and lack of pasteurization.

Fresh Sprouted Almonds

Homemade sprouted almonds should be stored in the refrigerator in a breathable container and consumed within 5-7 days. Check daily for any signs of mold or off odors.

Store-Bought Sprouted Almonds

Commercial sprouted almonds that have been dehydrated can typically be stored in a cool, dry pantry for 2-3 months. However, due to their high oil content, they’re best kept in the refrigerator or freezer to prevent rancidity.

Signs of Spoilage

• Rancid or off smell
• Bitter or unpleasant taste
• Visible mold growth
• Unusual moisture or sliminess

If you notice any of these signs, discard the almonds immediately.

Ways to Use Sprouted Almonds

Sprouted almonds can be incorporated into your diet in various ways:

• Snacking: Eat them plain as a nutritious snack
• Smoothies: Add them to smoothies for extra protein and healthy fats
• Almond Butter: Blend sprouted almonds into homemade nut butter
• Almond Milk: Use them to make creamy, enzyme-rich plant-based milk
• Salad Topping: Chop and sprinkle over salads for added crunch and nutrition
• Baking: Grind into flour or meal for use in baked goods
• Trail Mix: Combine dehydrated sprouted almonds with dried fruit and seeds
• Energy Bars: Use as a base ingredient for homemade granola or energy bars

Other Types of Sprouted Nuts

While almonds are the most popular nut for sprouting, other varieties are also available:

• Sprouted Walnuts: Rich in omega-3 fatty acids
• Sprouted Cashews: Creamy texture, popular for making dairy-free cheese
• Sprouted Pecans: High in antioxidants
• Sprouted Pistachios: Good source of protein and fiber
• Sprouted Hazelnuts: High in vitamin E and healthy fats
• Sprouted Macadamia Nuts: Rich, buttery flavor
• Sprouted Brazil Nuts: Excellent source of selenium

Note that nuts with hard outer shells (like walnuts and pecans) that must be removed before eating cannot technically be fully sprouted, as the shell removal interrupts the germination process. These nuts typically undergo only the soaking phase.

Are Sprouted Almonds Worth It?

Whether sprouted almonds are worth the extra cost and effort depends on your individual preferences and priorities.

Potential Advantages:

• May be easier to digest for some people (though scientific evidence is limited)
• Slightly sweeter taste and softer texture
• Aligns with raw food dietary preferences
• May feel more “natural” or less processed

Considerations:

• More expensive than regular almonds
• Shorter shelf life requiring careful storage
• No significant proven nutritional advantages over regular almonds
• Higher food safety risk if not properly prepared or stored
• Not widely available in all stores

From a purely nutritional standpoint, both sprouted and regular almonds offer similar health benefits. Both are excellent sources of healthy fats, protein, fiber, vitamin E, and minerals like magnesium.

The Bottom Line

Sprouted almonds are raw almonds that have been soaked and allowed to germinate, initiating the first stage of plant growth. While they’ve gained popularity in health food circles, current scientific evidence doesn’t support claims that they’re nutritionally superior to regular almonds.

Research on grains and legumes shows that sprouting can increase nutrient bioavailability and reduce antinutrients, but studies specifically examining nuts have not found these same benefits. The nutritional profiles of sprouted and regular almonds are nearly identical.

If you enjoy the taste and texture of sprouted almonds or find them easier to digest, they can be a healthy addition to your diet. However, regular almonds offer the same nutritional benefits at a lower cost and with better availability and shelf stability.

Whether you choose sprouted or regular almonds, both varieties are nutritious foods that can support a healthy diet. The most important factor is finding a form you enjoy and will eat regularly as part of a balanced eating pattern rich in whole foods.

If you decide to make sprouted almonds at home, take proper food safety precautions to minimize the risk of bacterial contamination. For most people, purchasing commercially prepared sprouted almonds is the safer option.

Sources:

• National Center for Biotechnology Information – PubMed Central
• USDA FoodData Central – Nutrient Database
• FDA – Food Safety Guidelines
• Mayo Clinic – Nutrition and Healthy Eating
• WebMD – Health Benefits of Almonds