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Almond flour is nothing more than almonds ground into a fine powder, usually after the brown skins have been removed. It is popular in grain-free and gluten-free baking because it brings protein, fat and a mild nutty flavor instead of starch. One honest caveat up front: the USDA SR Legacy database, the reference behind most nutrition tables, has no entry for almond flour or almond meal. So this guide uses the closest USDA entries, blanched almonds and whole almonds, and labels them clearly. Below you will find almond flour nutrition next to wheat flour, the difference between almond flour and almond meal, what the few human studies of ground almonds found, and the allergy and gluten facts that matter on a label.
Peptide Labs does not sell almond flour or other baking flours. This article is general nutrition information, not medical advice.
Key Takeaways
- Almond flour is finely ground almonds, most often blanched (skinless); almond meal is usually coarser and made with the skins on.
- USDA SR Legacy has no almond flour entry, so blanched and whole almonds are the nearest reference values, and the package label is the source for a specific product.
- Per 100 grams, blanched almonds supply far more fat, protein, vitamin E and magnesium than wheat flour, and only about a quarter of the carbohydrates.
- Almonds contain no gluten, but a gluten-free label is what confirms the FDA standard of less than 20 parts per million.
- Almond is on FDA's list of tree nuts that count as major food allergens.
What is almond flour?
Most almond flour sold in the US is made from blanched almonds, meaning the skins are removed first, then the nuts are ground to a fine, pale powder. Because almonds are about half fat by weight in USDA data, almond flour behaves very differently from wheat flour. It has no gluten to build structure, so baked goods made only with almond flour tend to be denser, more tender and more crumbly, and they often rely on eggs or other binders. It also browns faster in the oven than wheat flour, so recipes written for it usually call for lower heat or a watchful eye.
For the nuts themselves, including roasting and snacking questions, see our almonds guide. This article sticks to the ground forms used in cooking.
Almond flour vs almond meal
The two names are often used loosely, and brands do not always apply them the same way, so the ingredient list and the photo on the bag tell you more than the name. In general:
- Blanched almond flour: skinless almonds, finely ground. Pale color, fine texture, the usual pick for cakes, macarons and other delicate bakes.
- Almond meal: whole almonds with the skins on, ground more coarsely. Speckled brown, a bit heartier, often used in rustic breads, crusts and breading.
- Defatted almond flour: made from the solids left after almond oil is pressed out. It has much less fat and more protein per spoonful, and it has been used in research, as described below.
The skins make a measurable difference. In USDA data, whole almonds have 12.5 grams of fiber per 100 grams, while blanched almonds have 9.9 grams, so almond meal made with skins is likely to carry a little more fiber than blanched almond flour. Calcium and vitamin E are also slightly higher in the whole-almond entry.
Almond flour nutrition: what USDA lists
Because USDA SR Legacy has no almond flour entry, the table uses blanched almonds (the usual raw material for almond flour) and whole almonds (the raw material for almond meal), next to two wheat flours. All values are per 100 grams, which is a fair way to compare flours since recipes use different amounts.
| Per 100 g (USDA FDC ID) | Calories | Protein (% DV) | Fat (% DV) | Carbohydrate (% DV) | Fiber (% DV) | Vitamin E (% DV) | Magnesium (% DV) |
|---|---|---|---|---|---|---|---|
| Almond flour (no SR Legacy entry) | Not listed | Not listed | Not listed | Not listed | Not listed | Not listed | Not listed |
| Blanched almonds, nearest entry for almond flour (170568) | 590 | 21.4 g (43%) | 52.5 g (67%) | 18.7 g (7%) | 9.9 g (35%) | 23.8 mg (158%) | 268 mg (64%) |
| Whole almonds, nearest entry for almond meal (170567) | 579 | 21.2 g (42%) | 49.9 g (64%) | 21.6 g (8%) | 12.5 g (45%) | 25.6 mg (171%) | 270 mg (64%) |
| All-purpose wheat flour, enriched (168894) | 364 | 10.3 g (21%) | 1.0 g (1%) | 76.3 g (28%) | 2.7 g (10%) | 0.06 mg (0%) | 22 mg (5%) |
| Whole-grain wheat flour (168893) | 340 | 13.2 g (26%) | 2.5 g (3%) | 72.0 g (26%) | 10.7 g (38%) | 0.71 mg (5%) | 137 mg (33%) |
A few things stand out. Blanched almonds have about 60 percent more calories per 100 grams than all-purpose flour, almost all of it from fat, and most of that fat is unsaturated: saturated fat is 3.95 grams per 100 grams in USDA data. Carbohydrate is roughly a quarter of what wheat flour has, which is why almond flour shows up in our guide to lower-carb foods. In USDA data, one ounce of blanched almonds (about 28 grams) has 167 calories, 6.1 grams of protein, 2.8 grams of fiber, 6.7 milligrams of vitamin E (45% of the Daily Value) and 76 milligrams of magnesium (18%).
Wheat flour has its own strengths. Enriched all-purpose flour is fortified with folic acid and iron, so it supplies far more folate (73% of the Daily Value per 100 grams in USDA data), and whole-grain wheat flour comes close to almonds on fiber. For the role of vitamin E, see our vitamin E guide; for magnesium-rich foods, see our magnesium foods list; and for how almond flour compares with a high-fiber, lower-fat option, see our sibling guide to coconut flour.
What research says about ground almonds
There are almost no trials of almond flour as a baking ingredient. A few controlled studies have compared ground or defatted almonds with whole nuts, and they are small:
- Whole vs ground almonds (2022, American Journal of Clinical Nutrition): 87 healthy adults were randomized to whole almonds, ground almonds (almond flour) or a control snack for four weeks. There was no difference in the main outcome, gut bifidobacteria. Both almond groups together had higher butyrate, a fatty acid made by gut microbes, than control, with no change in transit time, stool consistency or gut symptoms. Whole and ground almonds did not differ on any outcome.
- Almond forms at breakfast (2011, Nutrition and Metabolism): 14 adults with impaired glucose tolerance ate a breakfast with whole almonds, almond butter, defatted almond flour, almond oil or no almonds. Whole almonds gave the lowest blood sugar response after the next meal and the most fullness; the authors credited the almond fat for the immediate effect.
- Cell walls and fat release (2008, American Journal of Clinical Nutrition): in 20 men, the rise in blood triglycerides after a meal was much smaller when fat came from whole almond particles than from almond oil with defatted almond flour, because intact cell walls release fat slowly.
Together these suggest that grinding changes how almonds are digested, but none of them tested almond flour baked into everyday foods, and the samples were small. They describe almonds, not a health effect of switching flours.
Is almond flour gluten free? Allergy and storage notes
- Gluten: almonds are not a grain and contain no gluten. Under FDA rules (21 CFR 101.91), a food labeled gluten-free must be inherently free of gluten or keep any unavoidable gluten below 20 parts per million. People with celiac disease should look for that label and follow their clinician’s or dietitian’s advice. Other gluten-free flours are covered in our buckwheat and teff guides.
- Tree nut allergy: almond is on FDA’s list of tree nuts that count as major food allergens, so packaged foods made with almond flour must declare almond. Anyone with a nut allergy should follow their allergist’s advice.
- Storage: because almond flour is rich in fat, it can turn stale or rancid faster than wheat flour. Many bakers keep it sealed in the refrigerator or freezer and smell it before use.
- Swapping flours: almond flour is not a one-for-one replacement for wheat flour in most recipes; recipes written for almond flour give more reliable results.
Frequently Asked Questions
Is almond flour healthier than wheat flour?
It depends on what you compare. Per 100 grams, USDA data show blanched almonds have more protein, fat, vitamin E and magnesium and fewer carbohydrates, while enriched wheat flour has more folate and iron and fewer calories.
What is the difference between almond flour and almond meal?
Almond flour is usually made from blanched, skinless almonds and ground fine. Almond meal is usually made from whole almonds with skins and is coarser. Brands vary, so read the ingredient list.
Is almond flour gluten free?
Almonds contain no gluten. For celiac disease, choose almond flour labeled gluten-free, which under FDA rules means less than 20 parts per million of gluten.
How many calories are in almond flour?
USDA has no almond flour entry. Blanched almonds, the nearest entry, have about 590 calories per 100 grams and about 167 per ounce. Check the label of your product.
Is almond flour low carb?
Compared with wheat flour, yes. Blanched almonds have about 18.7 grams of carbohydrate per 100 grams in USDA data, versus about 76 grams in all-purpose flour.
Can people with a nut allergy use almond flour?
No. Almond is one of the tree nuts FDA lists as a major food allergen. Follow your allergist’s advice.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Coconut Flour: Nutrition, Fiber, Research and Baking Facts, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research, Oat Flour: Nutrition, Oat Flour vs All-Purpose Flour, How to Make It.