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Raw almond flour Calories
High in protein, low in carbs, rich in vitamin E and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Raw almond flour (14 g) has 80 calories. That works out to 570 calories per 100 g. It contains 2.6 g of carbs, 3 g of protein, 7.1 g of fat and 1.5 g of fiber. Its 3.6 mg of Vitamin E covers 24% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Raw almond flour Nutrition Facts
Selected: 2 tablespoon (medium) · 14 g
80
KCAL / 14G
Carbs
2.6g
· 1% DV
Protein
3g
· 6% DV
Fat
7.1g
· 9% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 14% · Fat 74%
Raw almond flour nutrition facts table · 2 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Raw almond flour?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 14 g | 80 kcal |
| 1 tablespoon (small) | 7 g | 40 kcal |
| 1 tablespoon (large) | 10 g | 57 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 serving (medium) | 30 g | 171 kcal |
| 1 cup (medium) | 96 g | 547 kcal |
| 100 g | 100 g | 570 kcal |
| 1 pack (medium) | 100 g | 570 kcal |
| 1 cup (large) | 120 g | 684 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Raw almond flour
Can raw almond flour replace all-purpose flour?
Sometimes, but it usually cannot replace all-purpose flour cup for cup. Raw almond flour contains no gluten and has more fat, so baked goods can turn denser, moister, or more fragile; use a recipe developed for almond flour when possible.
What is the difference between raw almond flour and almond meal?
Raw almond flour is generally ground from unroasted almonds, while almond meal is often coarser and may include almond skins. The terms are not used consistently, so check the texture and whether the product is made from blanched almonds before substituting.
How do you make raw almond flour at home?
Pulse raw almonds in a food processor in short bursts until finely ground. Stop before they release their oils and become almond butter. Sifting out larger pieces and briefly regrinding them helps produce a more even flour for baking.
How should you store raw almond flour after opening?
Keep raw almond flour tightly sealed in a cool, dark place, or refrigerate it after opening. Its natural oils can turn rancid when exposed to heat and air, so use a clean, dry scoop and close the package promptly.
Can you use raw almond flour for baking bread?
Yes, but raw almond flour behaves differently from wheat flour and usually needs a recipe designed for it. Without gluten, a loaf may not rise or hold together well, so recipes often rely on eggs or other binders.
Why do cookies made with raw almond flour fall apart?
Cookies made with raw almond flour can crumble because the flour has no gluten to bind the dough. Follow a recipe with enough egg or another binder, and let the cookies cool fully on the baking tray before moving them.
Can raw almond flour be frozen?
Yes. Freeze raw almond flour in a well-sealed, moisture-proof container, ideally in portions you can use at once. Let the sealed container come to room temperature before opening it to reduce condensation and help preserve the flour’s texture.
Can you eat raw almond flour without cooking it?
Yes, food-grade raw almond flour can be eaten without cooking and stirred into yogurt, smoothies, or oatmeal. Raw flour products can occasionally carry harmful microbes, so follow the package’s handling instructions and avoid eating flour that smells or looks spoiled.
Does raw almond flour go bad?
Yes. Because it contains natural oils, raw almond flour can become rancid. Discard it if it smells stale, sour, or like paint, tastes noticeably bitter, or shows signs of moisture or mold; proper airtight storage helps slow spoilage.
Can raw almond flour be used in keto baking?
Yes, raw almond flour is commonly used in keto baking as a base for breads, cakes, and cookies. It does not behave like wheat flour, so use a recipe formulated for almond flour rather than swapping it directly into a conventional recipe.
Raw almond flour Vitamins & Minerals
Vitamins
Vitamin E
3.58mg · 24% DV
B2
0.15mg · 12% DV
Biotin
2.38µg · 8% DV
B3
0.5mg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Phosphorus
68mg · 10% DV
Magnesium
38mg · 9% DV
Potassium ⭐
99mg · 3% DV
Sodium
0.28mg · 0% DV
Raw almond flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw almond flour
To burn the 80 calories in 2 tablespoon (medium) (14 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw almond flour?
Raw almond flour is made by finely grinding uncooked almonds. It brings a mild, naturally sweet, nutty flavour and a moist, tender texture to baking. Used in recipes such as cakes, biscuits and macarons, it can also be stirred into porridge or blended into smoothies. Because it behaves differently from wheat flour, it usually works best in a recipe designed for it or combined with another flour.
Across the many cuisines where almonds are used, it is a handy option for home baking and gluten-free recipes. It is rich in fats and fibre and provides protein; 100 g contains 50.6 g of fat. For a lighter result, use it in part rather than replacing all the flour in a recipe, and pair it with fruit or yoghurt for a simple breakfast.
How Nutritious Is Raw almond flour?
Nutrient density
High
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
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.
Is Raw 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 Raw almond flour Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw almond flour Fat Profile
SATURATED
0.53g
MONOUNSATURATED
4.42g
POLYUNSATURATED
1.71g
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Nutrition data compiled from USDA FoodData Central and scientific sources.