Calories and Nutritions in Almond Flour

A 100-gram (3.53-ounce) serving of almond flour contains 579 calories.

One kilogram (1000 grams) of almond flour contains 5790 calories.

A single serving of a quarter-cup of almond flour (28 grams or 1 ounce) contains 162 calories. A one-tablespoon serving (7 grams) contains 40 calories, and a two-tablespoon serving (14 grams) contains 81 calories. Brand-specific calorie counts vary, with a quarter-cup (28g) serving of Bob's Red Mill Almond Flour containing 170 calories. A quarter-cup serving of Kirkland Signature Almond Flour has 160 calories, and a serving of Blue Diamond Almond Flour contains 160 calories.

Almond flour provides several health advantages connected to a rich nutrient profile, including benefits for heart health, blood sugar control, and digestive wellness. The primary health benefits of almond flour are detailed below.

• Almond flour supports heart health by managing cholesterol levels. A high concentration of monounsaturated fats in almond flour aids in reducing LDL ("bad") cholesterol, a major risk factor for heart disease. A study by Jenkins, D.J.A., et al. (2002), "Almonds as Part of a Low Saturated Fat, High Monounsaturated Fat Diet and the Prevention of Coronary Heart Disease," demonstrated that diets incorporating almonds were effective in lowering LDL cholesterol levels, thus supporting cardiovascular health.
• Almond flour aids in blood sugar regulation. With a low carbohydrate content and a low glycemic index, almond flour prevents the sharp spikes in blood glucose that can occur after consuming high-carbohydrate foods. Research conducted by Li, S. C., et al. (2011), "Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus," found that almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes.
• Almond flour promotes digestive health. The prebiotic dietary fiber in almond flour serves as a food source for beneficial bacteria in the gut. A healthy gut microbiome is essential for efficient digestion and overall health. A study by Holscher, H.D., et al., published in 2022, titled "The Effects of Almond Consumption on the Composition of the Gut Microbiome," revealed that almond intake could increase the abundance of certain beneficial bacterial genera, supporting gut microbiota functionality.

While almond flour is a nutritious alternative to traditional flours, consumption can present some concerns, particularly regarding high calorie density and content of certain natural compounds. Potential downsides associated with almond flour are listed below.

• Almond flour is high in calories, which can promote weight gain if not consumed in moderation. A 100-gram serving contains 579 calories, substantially more than wheat flour. This high energy density means that portion control is crucial for weight management. A study by Fraser, G.E., & Shavlik, D.J. (2001), "Ten years of life: Is it a matter of choice?," observed that frequent nut consumption was associated with a lower risk of weight gain over time, suggesting that moderation is key to harnessing the benefits without the downside of excess calories. A lower-calorie alternative is oat flour. A suggested serving size is a quarter-cup (28 grams) to manage calorie intake effectively.
• Almond flour contains oxalates, which may be a concern for individuals susceptible to kidney stones. Oxalates are natural compounds that can bind with calcium and form crystals, a primary component of the most common type of kidney stones. Research by Taylor, E.N., & Curhan, G.C. (2008), "Oxalate intake and the risk for nephrolithiasis," established a connection between high dietary oxalate intake and an increased risk of kidney stone formation in susceptible individuals. For those on a low-oxalate diet, coconut flour is a suitable alternative. A daily suggested amount would be to limit intake to one or two servings to minimize oxalate load.
• Almond flour is high in phytic acid, an antinutrient that can bind to minerals and reduce absorption. Phytic acid found in the skins of almonds can interfere with the absorption of essential minerals like iron, zinc, and calcium. A review by Schlemmer, U., et al. (2009), "Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis," detailed how phytic acid impairs mineral bioavailability. Sprouted almond flour has lower phytic acid levels. Limiting daily consumption to moderate amounts helps mitigate this effect.

Yes, almond flour is a good food choice because of a dense nutritional profile, which supports various aspects of health, including heart, digestive, and brain function. Almond flour's high content of monounsaturated fats is beneficial for heart health by helping to manage cholesterol levels. The fiber content acts as a prebiotic, nourishing beneficial gut bacteria and promoting a healthy digestive system. A study by Whelan, K., et al. (2022), "The effects of almond consumption on gut microbiota composition, transit time and gut symptoms," found that almond consumption increased butyrate, a short-chain fatty acid that supports gut health. For brain health, almond flour is an excellent source of vitamin E, an antioxidant that protects cells from oxidative damage. Research by Devore, E.E., et al. (2010), "Dietary intake of berries and flavonoids in relation to cognitive decline," linked higher intakes of vitamin E from food sources to slower cognitive decline in older adults. The magnesium in almond flour plays a role in blood sugar control and blood pressure regulation. A study by Hruby, A., et al. (2014), "Magnesium intake is inversely associated with risk of type 2 diabetes in men and women," demonstrated an inverse association between magnesium intake and the risk of developing type 2 diabetes.

Yes, almond flour can be good for weight loss when incorporated into a balanced diet due to a high protein, fiber, and healthy fat content, which all promote satiety. These nutrients help to keep a person feeling full for longer, potentially reducing overall calorie intake. A study by Hollis, J., & Mattes, R. (2007), "Effect of chronic consumption of almonds on body weight in healthy humans," found that despite calorie density, almonds did not lead to weight gain and inclusion in the diet was associated with increased satiety. The low carbohydrate content of almond flour also makes the product suitable for weight loss plans that focus on managing blood sugar levels and insulin response. Research by Wien, M. A., et al. (2003), "Almonds vs complex carbohydrates in a weight reduction program," compared a weight loss diet including almonds to one with complex carbohydrates and found that the almond group experienced greater and more sustained weight loss. The combination of nutrients in almond flour supports metabolic health. A review by Tan, S. Y., & Mattes, R. D. (2013), "Appetitive, dietary and health effects of almonds," concluded that almond consumption could aid in weight management and improve metabolic profiles.

The calorie content of almond flour does not change between the primary types, blanched and unblanched. Both blanched almond flour and unblanched almond flour (almond meal) contain 579 calories per 100 grams. The main distinction between these types is the presence of the almond skin in the unblanched version, which slightly increases the fiber and antioxidant content but does not alter the overall calorie count. The lowest and highest calorie counts for these standard types of almond flour are identical.

Yes, almond flour is healthier than regular white flour for several reasons, primarily due to a superior nutritional profile, lower carbohydrate content, and beneficial effects on blood sugar. Almond flour is packed with nutrients like protein, fiber, healthy monounsaturated fats, vitamin E, and magnesium, whereas refined wheat flour is stripped of many of these nutrients during processing. A study by Jenkins, D.J.A., et al. (2012), "Food sources of nutrients from the NutriNet-Santé study," shows the importance of nutrient-dense foods for overall health. The most significant difference lies in the carbohydrate content and glycemic index. Almond flour has a very low glycemic index, meaning almond flour causes a slow and steady rise in blood sugar, making the product an excellent choice for individuals managing diabetes or seeking stable energy levels. Regular wheat flour has a high glycemic index that can lead to rapid blood sugar spikes. Research by Brand-Miller, J.C., et al. (2002), "Glycemic index and obesity," has linked high-glycemic diets to an increased risk of obesity and related health issues. Almond flour is higher in calories and fat, but the fats are predominantly heart-healthy monounsaturated fats. A review by Sacks, F.M., et al. (2017) for the American Heart Association, "Dietary Fats and Cardiovascular Disease," supports replacing saturated fats with unsaturated fats to lower cardiovascular disease risk.

No, almond flour does not contain gluten. Almond flour is made by grinding blanched or whole almonds into a fine powder. Since almonds are tree nuts and not a type of wheat, barley, or rye, the resulting flour is naturally 100% gluten-free. This characteristic makes almond flour a popular and safe alternative to wheat-based flours for individuals with celiac disease, non-celiac gluten sensitivity, or those following a gluten-free diet for other health reasons.

The origin of almond flour is deeply rooted in the history of almond cultivation, which began thousands of years ago in the Middle East and Mediterranean regions. Almonds were one of the earliest domesticated trees, and ancient cultures quickly discovered that grinding the nuts created a rich, flavorful meal. This ground almond meal became a foundational ingredient in medieval European baking, especially in regions like Italy, Spain, and France where almond groves were plentiful. Before the widespread availability of refined sugar, ground almonds were combined with honey to create dense, sweet confections, the precursors to modern marzipan and nougat. The use of almond flour in specific dishes has a long history. The French macaron, for example, is believed to have been introduced to France from Italy in the 16th century by Catherine de' Medici's pastry chefs. Spanish Tarta de Santiago, a dense almond cake, has pilgrimage roots dating back to the Middle Ages. In Italy, amaretti cookies and other almond-based pastries became staples of the culinary tradition. The flour's ability to create moist, rich textures made the product indispensable in pastries and cakes long before the concept of gluten-free baking emerged.