“Do marcona almonds phytic acid in them?” I was asked recently. “Yes,” I answered, not actually having a specific study on marcona almonds.
There actually is not a huge literature on phytic acid in nuts and seeds, as there is for grains. I assume the biggest reason for the lack of research is that most people do not center their entire diet around nuts (save my preschool son) as they do rice and beans in some cases.
I listed the phytic acid content of almonds previously and compared them to other nuts. Here’s the list again from a 1987 review article by Harland and Oberleas:
Almonds 1,280 mg/100 gram
Cashews 1,866 mg/100 gram
Chestnuts 47 mg/100 gram
Hazelnuts 1,620 mg/100 gram
Peanuts, toasted 933 mg/100 gram
Jif peanut butter 1,252 mg/100 gram
Black walnuts 1,977 mg/100 gram
English walnuts 760 mg/100 gram
Marcona almonds are probably in there somewhere. Without a huge body of literature, it’s really hard to know. Different samples of almonds are going to have a different phytic acid content, just to make things more complicated. In the phytic acid paper I talk about chopping the nuts up before soaking them, dehydrating them, and then turning them into almond butter or almond milk. I have a second child heading to preschool in a year or so and we may begin this ritual all over again.
Until then, here’s more advice from me on getting the most out of your almonds: Almond mastication. Chew your almonds well to benefit as much as possible from the fat. Hopefully my close-up talking head video doesn’t interfere with your digestion of said almonds.