Soak Time For Common Seeds, Nuts, Beans and Grains

Soak Time For Common Seeds, Nuts, Beans and Grains  (referenced from

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Nut / Seed Dry Amount Soak Time Sprout Time Sprout Length Yield
Alfalfa Seed 3 Tbsp 12 Hours 3-5 Days 1-2 Inches 4 Cups
Almonds 3 Cups 8-12 Hours 1-3 Days 1/8 Inch 4 Cups
Amaranth 1 Cup 3-5 Hours 2-3 Days 1/4 Inch 3 Cups
Barley, Hulless 1 Cup 6 Hours 12-24 Hours 1/4 Inch 2 Cups
Broccoli Seed 2 Tbsp 8 Hours 3-4 Days 1-2 Inches 2 Cups
Buckwheat, Hulled 1 Cup 6 Hours 1-2 Days 1/8-1/2 Inch 2 Cups
Cabbage Seed 1 Tbsp 4-6 Hours 4-5 Days 1-2 Inches 1 1/2 Cups
Cashews 3 Cups 2-3 Hours 4 Cups
Clover 3 Tbsp 5 Hours 4-6 Days 1-2 Inches 4 Cups
Fenugreek 4 Tbsp 6 Hours 2-5 Days 1-2 Inches 3 Cups
Flax Seeds 1 Cup 6 Hours 2 Cups
Garbanzo Beans
(Chick Pea)
1 Cup 12-48 Hours 2-4 Days 1/2-1 Inch 4 Cups
Kale Seed 4 Tbsp 4-6 Hours 4-6 Days 3/4-1 Inch 3-4 Cups
Lentil 3/4 Cup 8 Hours 2-3 Days 1/2-1 Inch 4 Cups
Millet 1 Cup 5 Hours 12 Hours 1/16 Inch 3 Cups
Mung Beans 1/3 Cup 8 Hours 4-5 Days 1/4-3 Inches 4 Cups
Mustard Seed 3 Tbsp 5 Hours 3-5 Days 1/2-1 1/2 Inches 3 Cups
Oats, Hulled 1 Cup 8 Hours 1-2 Days 1/8 Inch 1 Cup
Onion Seed 1 Tbsp 4-6 Hours 4-5 Days 1-2 Inches 1 1/2-2 Cups
Pea 1 Cup 8 Hours 2-3 Days 1/2-1 Inch 3 Cups
Pinto Bean 1 Cup 12 Hours 3-4 Days 1/2-1 Inch 3-4 Cups
Pumpkin 1 Cup 6 Hours 1-2 Days 1/8 Inch 2 Cups
Quinoa 1 Cup 3-4 Hours 2-3 Days 1/2 Inch 3 Cups
Radish 3 Tbsp 6 Hours 3-5 Days 3/4-2 Inches 4 Cups
Rye 1 Cup 6-8 Hours 2-3 Days 1/2-3/4 Inch 3 Cups
Sesame Seed,
1 Cup 8 Hours 1 1/2 Cups
Sesame Seed,
1 Cup 4-6 Hours 1-2 Days 1/8 Inch 1 Cup
Spelt 1 Cup 6 Hours 1-2 Days 1/4 Inch 3 Cups
Sunflower, Hulled 1 Cup 6-8 Hours 1 Day 1/4-1/2 Inch 2 Cups
Teff 1 Cup 3-4 Hours 1-2 Days 1/8 Inch 3 Cups
Walnuts 3 Cups 4 Hours 4 Cups
Wheat 1 Cup 8-10 Hours 2-3 Days 1/4-3/4 Inch 3 Cups
Wild Rice 1 Cup 12 Hours 2-3 Days Rice Splits 3 Cups

60 Responses to “Soak Time For Common Seeds, Nuts, Beans and Grains”

  1. Patricia Skabla April 24, 2018 at 11:19 am #

    So if I soak Quinoa and amaranth then drain wash then leave them in a glass container in the oven that is not heated I leave them there for the appropriate time to sprout??

  2. Cindy April 22, 2018 at 12:01 pm #

    if you have access to an ethnic grocery store, that’s a good place to find the mung beans. when I was in Nashville I got them at the Middle Eastern markets

  3. Judy, plantdrlady April 6, 2018 at 6:34 pm #

    Just sprout veggie seeds (ie, broccoli, alfalfa, etc).

    Feeding sprouted beans or grains to lab animals causes cancer.

    All pulses/legumes (lentils, peas and beans) contain a natural toxin called lectins, which can cause acute poisoning. Lectins are broken down when they are soaked and then pressure cooked in fresh water (sprouting actually increases lectin content.

    All grains have lectins except millet & sorghum, which have neither lectins nor gluten. Gluten-free grains can be prepared the same as legumes (above), but gluten grains cannot be prepared in any way to remove the lectins.

    Gundry, Steven R., M.D. The Plant Paradox: the hidden dangers in “healthy” foods that cause disease and weight gain. NY, NY: HarperCollins, 2017.

    Never consume gluten grains – they cannot be prepared in any way to remove lectins, plus they contain gluten. Gluten is another plant toxin that can eventually cause Leaky Gut, Lupus, autoimmune diseases, etc.

    • Pam April 28, 2018 at 8:42 am #

      Can you please link to the study that demonstrates ‘feeding sprouted beans or grains to lab animals causes cancer’. Thank you.

  4. Sandra February 1, 2018 at 10:15 am #

    …if I,understand correctly, you soak beans, amaranth etc. first, the sprout them accordingly to the sprout times..

    …is sprouting just keeping them soaking in water for the times allocated in the chart?


    • Ben Greenfield February 2, 2018 at 4:13 pm #

      No. You soak first, rinse, then allow sprouting to happen without water.

  5. Kevin January 18, 2018 at 10:22 am #

    Can you over soak?

  6. Carol Starke January 5, 2018 at 7:40 am #

    Can you post what study(s) you base your information on regarding the soaking process for nuts? I’m new to “soaking” and find most sites say nuts are to be roasted after the soaking process. I assume this is to get rid of excess water and kill harmful bacteria. You say roasting is not necessary, but doesn’t roasting kill bad bacteria like e. coli or salmonella? I need to know my soaking procedures are safe and would like some reference(s) to your instructions on this website. If I can drop the roasting step, I’d be happy to do so! Please write back.

  7. Art December 18, 2017 at 7:03 pm #

    Keep up the great work Ben. I am 63 and have been observing the effects of poor food choices many years. There are definite parallels to disease that are understood over a period of years of cataloguing my notes from people that we suffering from poor food choices. Are you familiar with thias great resource? No spam intention here. You may delete it. I have watched him grow this site from many years ago. Merry Christmas and Happy Chanukah.

  8. Chris F December 16, 2017 at 3:48 pm #

    Didn’t see sorghum on the list. Any info on those little guys?

  9. Brennen August 20, 2017 at 3:09 pm #

    Should I soak chia seeds?

  10. steven west August 4, 2017 at 7:42 am #

    Hi Ben,

    Love your info…

    When cooking grains, does the water you cook them in, get rid of the phytic acid??

    Also..Is it better to soak 1st & then cook in it’s soaking water??

    With Warmest Wishes,


    • Ben Greenfield October 1, 2017 at 7:26 am #

      Many grains like rice or quinoa need a washing. To do this I add the grains to the pot run water over them then physically get my hands in there and scrub the grains. Next, I will pour out the water carefully not to lose much of the grains. Next, I will scrub the grains with no water. I will repeat these steps about 4-6 times. After this, I will soak the grains. The soak time may vary depending on what you are soaking. After I am done soaking I will give the grains another quick scrub and strain the water. Add in new fresh water to the pot and cook the grains accordingly. This does remove the phytic acids.

      • Claudia February 17, 2018 at 2:49 am #

        I think this washing only removes the saponins. The way I understand it, soaking activates the enzyme phytase, which neutralizes the phytates.

        • Claudia March 26, 2018 at 8:14 am #

… This post explains the neutralizing action of phytase to phytates with soaking, fermenting and sprouting. You need to scroll past all the advantages of phytates (yes, really) to “‘Overcoming phytic acid as an anti nutrient”

  11. jay June 3, 2017 at 4:20 am #

    hi, do soaking / sprouting times for pinto apply to all beans (ie navy and black beans)? & what about lentils? Ta

    • Ben Greenfield June 8, 2017 at 2:09 pm #

      There are many beans that have a similar soak time but then there are beans like lentils that require less time like 3 hours.

  12. Holly May 17, 2017 at 7:27 am #

    Hi, I was wondering if I buy organic and sprouted items such as seeds or grains if you still recommend doing it again at home or hopefully that would be sufficient. I buy items this way to cut out that step since things are really busy nowadays. I hope you get this message. I really enjoyed your site! Thank you.

    • Ben Greenfield May 30, 2017 at 9:31 am #

      If they are already sprouted you should not have to do this step twice.

  13. caroline March 1, 2017 at 8:31 am #

    Hi there Ben

    Is the process, soak in cold water for the given time, discard water, rinse, pat dry and store in fridge for up to a week?

    Can i use the soaking water for smoothies, milk, cooking?

    • Ben Greenfield March 4, 2017 at 7:04 pm #

      A week would be about max.
      I would use the water to water plants. 😉

      • Huong (Nina) April 6, 2017 at 10:33 pm #

        Do i need to change water several times during soaking? Or should i use the same water ?

  14. Tammy Rioux February 3, 2017 at 6:36 pm #

    Hello Ben,

    Thank you for sharing your knowledge.

    If I am using raw nuts and seeds to make a nut loaf that cooks in the oven at 350 for 45 minutes, should I soak them first to reduce the phytic acid? Or does the cooking time (heat) break down the acid?

    I appreciate any input you have around this.

    • Ben Greenfield February 24, 2017 at 7:18 pm #

      Roasting nuts will remove the phytic acid, so no need to pre soak.

  15. Clair January 29, 2017 at 12:49 am #

    Do I still have to soak flax seeds if the recipe calls for freshly ground flax seeds?

    • Ben Greenfield February 24, 2017 at 7:19 pm #

      You don't need to soak your flax seed if you are going to grind them.

      • Stefan April 6, 2017 at 10:58 pm #

        Why do you say grinding flax seeds removes the need to soak them? The phytates are still in the ground flax seeds. The soaking neutralizes the phytates.

        • Ben Greenfield April 14, 2017 at 3:51 pm #

          It really depends on how you want to use them and how quickly. Soaking flax seeds creates a gel much like chia seeds and will retain all the water it is soaked in. Rinsing them is nearly impossible the gel is almost glue like which is why it is often used as an egg replacer in in some recipes. If fax seeds are soaked (and not baked or dehydrated) you should consume them withing 12-24 hours after that point they will go bad. If you are combining in let's say a nut butter that may sit on the shelf longer than a day I wouldn't do it. You run the risk of the whole thing going bad. So grinding them may be a better option in that case. If you are baking with them you can soak them but I would reduce other liquids in the recipe because the flax seeds will retain all the water they have been soaked in.

  16. Tommy January 25, 2017 at 7:04 am #

    Hey Ben, after i soaked my nuts do i have to dry them before i put them into the fridge?

    • Ben Greenfield February 24, 2017 at 7:21 pm #

      Just remove the excess water- but no need to get them "bone dry"

  17. Ignacio November 20, 2016 at 7:57 am #

    Hey Ben, I’m a little confused about sprouting stuff like amaranth and quinoa, am I supposed to cook it after sprouting to get the nutrients with fewer of the antinutrients… Or sprouting is a replacement of cooking.


    • Ignacio November 20, 2016 at 8:08 am #

      Also in Beyond Training… In the waffle recipe with Spouted grains… Are they supposed to be cooked (in a rice cooker for example) after sprouting them… Of sprouting and then directly to the waffle iron?

      I had been cooking amaranth and then ‘waffling’ it… I wonder if I have been affecting the nutritional content by booking in a rice cooker and then in the waffle maker.

      Thanks again!

      • Ben Greenfield December 3, 2016 at 7:15 pm #

        You don't need to cook it in the rice cooker first. The one time cook in the waffle maker should be sufficient.

    • Ben Greenfield November 21, 2016 at 10:22 am #

      Sprout then cook for quinoa and amaranth – some can be sprouted in eaten raw also though, like seeds and nuts.

  18. Carrie October 21, 2016 at 7:36 am #

    Thanks for sharing this chart, it’s awesome! When I soak me grains, legumes, nuts, etc I add a soaking agent like sea salt, whey, ACV, ect…Wondering why you don’t add that info for novices and/or if you think its not necessary.

    BTW…you’re podcasts and all the info you share ROCKS!

    • Ben Greenfield October 21, 2016 at 1:04 pm #

      Hey Carrie – that's great! And thank you! It's not absolutely necessary so we don't like to complicate things..

  19. Z.Oost September 26, 2016 at 3:06 am #

    Hey Bro, are the soak/sprout times for brown rice the same as for wild rice? Just curious, thanks!

    • Ben Greenfield October 14, 2016 at 4:31 pm #

      The soak time is the same. The sprouting time may vary from variety to variety.

      • Z.Oost January 7, 2017 at 9:56 pm #

        Thanks you, so much!

  20. Akki May 1, 2016 at 10:49 pm #

    Sir, which is better, hulled or unhulled soaked sesame seeds

  21. Martha Marks April 8, 2016 at 9:03 am #

    Do I have to soak Organic Natures Earthly Choice Premium Quinoa before I cook it. It doesn’t say on the package so I asume I don’t have to soak it. Could please help me. Thank you. Martha

    • Ben Greenfield April 8, 2016 at 6:36 pm #

      You need to soak all Quinoa

      • Miranda Mastrocola February 22, 2018 at 10:54 am #

        Hey Ben. If I bought sprouted quinoa at the store, would you still recommend to soak/sprout it on my own?

        Thanks so much for all of these easily accessible resources. I have learned unbelievable amounts from your podcast and articles, and you’ve inspired me to think about my health and spirituality in completely new ways.

        • Ben Greenfield February 23, 2018 at 4:31 pm #

          Not if it's already sprouted, but I prefer to sprout my own to ensure it's done correctly.

  22. John March 5, 2016 at 11:00 am #

    How long will they keep after soaking? Can I put them back into the freezer after soaking? Thanks!

    • Ben Greenfield March 7, 2016 at 1:24 pm #

      If you put them in the fridge they'll last a week after soaking.

      • Sonii March 11, 2016 at 7:38 am #

        I was taught to soak them and then dry them in a low oven or dehydrator to make them crispy nuts, then you could freeze them again to keep them super fresh for snacking.

  23. Sandy January 20, 2016 at 9:27 am #

    If I buy a bag of walnuts…should I still soak them for better digestion?

  24. Bilal November 21, 2015 at 4:20 pm #

    Hey Ben , do you mean they are fermented after the given soaking time and ready to eat ? Or should i then cook them ? Please explain , ty

    • Ben Greenfield December 21, 2015 at 8:45 pm #

      Eat what you'd usually eat raw, and cook what you'd usually cook.

      • Amin August 22, 2016 at 6:42 am #

        I don’t understand this answer! Raw or cooked sprouts? And what about e.coli contamination?

  25. carol October 16, 2015 at 9:48 am #

    Where is the best place to get large sacks of mung, whole dry peas (split won't sprout, will they?) etc.

    Do they have to be organic?

    • Ben Greenfield January 17, 2016 at 1:06 pm #

      Get them here: And organic is far better. They are not sprayed and the soil quality that they are grown in is far superior.

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