1 cup (medium) of Almond flour (96 g) has 547 calories. That works out to 570 calories per 100 g. It contains 19.8 g of carbs, 20.5 g of protein, 47.4 g of fat and 10.5 g of fiber. Its 24.6 mg of Vitamin E covers 164% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.

What is Almond flour?

Almond flour is made from finely ground almonds. It has a pale colour, a slightly grainy feel and a mild, naturally nutty flavour. Across much of the English-speaking world it is used in cakes, biscuits, pastries and pancakes, especially in recipes designed without wheat flour; it is also common in low-carb baking.

It is rich in fats and provides protein and fibre, so baked goods made with it tend to be filling and moist. Almond flour does not behave like wheat flour, which forms an elastic structure, so a direct one-for-one swap can make a bake crumbly or dense. Start by replacing only part of the flour, and use recipes that include suitable binders such as eggs.

Almond flour Nutrition Facts

Selected: 100 g

570

KCAL / 100G

Carbs

20.6g

· 7% DV

Protein

21.4g

· 43% DV

Fat

49.4g

· 63% DV

Fiber

10.9g

· 39% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 14% · Fat 73%

Almond flour Vitamins & Minerals

Vitamins

Vitamin E

25.6mg · 171% DV

1.14mg · 88% DV

Biotin

17µg · 57% DV

3.4mg · 21% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

484mg · 69% DV

Magnesium

268mg · 64% DV

How Nutritious Is Almond flour?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Almond flour Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Almond flour

To burn the 570 calories in 100 g:

🚶

141min

Walking (5 km/h)

🏃

58min

Running (8 km/h)

🚴

78min

Cycling

🏊

66min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Almond flour Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Almond flour Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Almond flour Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Almond flour Fat Profile

SATURATED

3.7g

MONOUNSATURATED

31.5g

POLYUNSATURATED

12.3g

Compare Almond flour

🌰vs🥜

Almond flour vs Peanuts3 kcal more per 100 g

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Almond flour vs Walnut84 kcal fewer per 100 g

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Almond flour vs Almond9 kcal fewer per 100 g

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Almond flour vs Sunflower seeds14 kcal fewer per 100 g

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Foods Similar to Almond flour

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Almond flour

What is the difference between almond flour and almond meal?

Almond flour is usually made from blanched, skinless almonds and has a fine texture; almond meal is often ground from whole almonds and is coarser. The terms are sometimes used interchangeably, so the texture and color on the package are useful clues.

Can you make almond flour at home?

Yes, you can make almond flour by pulsing blanched almonds in a food processor. Stop as soon as they become powdery: blending continuously can release the oil and turn the almonds into a paste.

Why do almond-flour cakes turn out dense?

Almond flour cakes can be dense because almond flour contains no gluten to create the stretchy structure that helps wheat cakes rise. Use a recipe developed for almond flour, and avoid packing extra flour into the measuring cup.

Do almond-flour recipes need eggs?

Many almond-flour recipes use eggs because they help bind the ingredients and give baked goods structure. Some recipes use alternatives such as flaxseed gel, but changing the binder in a standard recipe can affect how well it holds together.

Can almond flour be used to bread chicken or fish?

Yes, almond flour works as a coating for chicken or fish. Press on a thin layer and cook over moderate heat, since its natural oils can make the coating brown faster than breadcrumbs.

Can you freeze almond flour?

Yes, almond flour can be frozen in a tightly sealed, moisture-proof container. Let the container come to room temperature before opening it; this helps prevent condensation from making the flour damp or clumpy.

How can you tell if almond flour has gone bad?

Almond flour that smells sour, stale, or like paint may have turned rancid. Its natural oils spoil over time, so discard it if the smell or taste is unpleasant rather than trying to mask it in a recipe.

Can almond flour be used to make macarons?

Yes, finely ground almond flour is a traditional ingredient in macarons. Sifting it with powdered sugar helps remove larger pieces, which can otherwise leave the shells rough instead of smooth.

Why is almond flour more expensive than wheat flour?

Almond flour often costs more because it is made from almonds, which generally cost more to grow and process than wheat. Blanched, finely milled varieties also require extra preparation compared with basic wheat flour.

Is almond flour useful for keto baking?

Yes, almond flour is commonly used in keto baking because it can replace some grain-based flour in recipes for muffins, cookies, and crusts. It does not behave like wheat flour, so choose a recipe designed for almond flour rather than swapping it in without adjustment.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026