Are peeled almonds more nutritious? Nutritionist reveals the answer

Rich in nutrients, almonds are thought to be the perfect snack (Picture Credit: Pexels)

Almonds are full of great nutrients but people often question whether or not to eat them with the skin on. Both have long-standing traditions and health claims. Knowing how each impacts nutrition and digestion can help you decide the best approach to enjoying these nutritional powerhouses.

Almonds have become one of the world’s most lovable nuts. They show up in breakfasts, desserts, energy bars and even home cures handed down over generations. Nutrient-rich (vitamin E, healthy fats, fiber and antioxidants), they are often thought to be the perfect snack. But one question crops up over and over: What is the healthiest way to eat almonds — peeled or with their skins on?

People all over the world have used almonds for centuries in various capacities. Some soak, peel and blend them to aid in digestion. Some like to eat them raw, skins and all, for their earthy flavour and crunchy texture. Today it adds a new layer to the conversation because if you eat almonds with their skin, nutritionally speaking, you’ll be better off. Almond skins are rich in antioxidants and fiber.

In a health-obsessed world, even something as small and meaningless as whether or not to peel almonds can feel monumental. People want to choose based on real understanding, not tradition alone. Some see skins as a barrier to digestion; others insist they are packed with potent nutrients.

Also read: Treadmill running vs running outdoors: Fitness coach shares which one is best for you

Why People Peel Almonds

“Tannins in the skins of almonds might not be readily digested by some individuals so they remove the skin for that reason. Peeling (after soaking) is the magic trick. That makes almonds less hard on sensitive tummies,” reveals Delhi based Nutritionist Raina Hardoi, also attached with Gunjan IVF Clinic. “This softening process (has been) followed in Ayurveda at home for generations,” she says.

Advantages of Eating Almonds With Skin

“Packed with antioxidants found in the skin, such as flavonoids, it contributes to the nut’s nutritional value.It also packs in fiber, which can aid in digestion and keep you feeling satisfied longer,” says Hardoi. As for someone who isn’t sensitive, if they eat almonds with the skin on it is likely a better means of attaining all of its great nutrients.

Why This Is Relevant (Even Without the Skin)

-The soaking also softens the nut, making it more pleasant to chew and digest.
-It may also aid in breaking down compounds such as phytic acid that can block mineral absorption.
-Soaked almonds — peeled or unpeeled — can be kinder to the digestive system in general, Hardoi points out.

Which Method Is Best?

-For nutrition, unpeeled almonds provide bonus antioxidants and fiber.
-If you have digestive issues then peeled soaked almonds would be a better choice.
Both are healthy, Dr. Hardoi says — the definition of “best” here is determined by how your body responds.

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

FAQs on benefits of peeling almonds before eating them:

1. Why do people peel almonds before eating them?

Almond skins contain tannins, which can make digestion slightly harder and may reduce nutrient absorption. Peeling (after soaking) helps improve digestibility and nutrient availability.

2. Does peeling almonds improve nutrient absorption?

Yes. Removing the skin can make nutrients like vitamin E, magnesium, and antioxidants more bioavailable because anti-nutrients in the skin (like tannins) no longer interfere.

3. Are soaked & peeled almonds easier to digest?

Definitely. Soaking softens almonds and reduces phytic acid, while peeling removes tannins—both of which make digestion smoother and help reduce bloating or heaviness.

4. Do peeled almonds taste different?

Peeled almonds taste slightly sweeter and less bitter because tannins in the skin contribute to slight bitterness.

5. Are peeled almonds better for brain health?

Yes. Ayurveda traditionally recommends soaked & peeled almonds for brain development and memory support, especially for children, because they are easier to digest and their nutrients are more readily absorbed.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.