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All About Almond Flour

Almond flour is a versatile ingredient that’s used in gluten-free snacks and provides nutritional value, like being an excellent source of Vitamin E.

Almonds are the #1 nut in global baking, and with a versatile ingredient like almond flour, baking gluten-free snacks or desserts can be easy, healthy and delicious.

As the demand for more gluten-free options grows, almond flour is becoming an increasingly popular ingredient. Almond flour is a nutritious option for gluten-free baking because it provides nutrients that are often lacking in other flours, such as fiber, calcium, iron and protein. Almond flour can be used as a swap in most recipes for hearty and flavorful treats or as an addition to a gluten-free flour blend.

Almond flour nutrition.

In addition to providing fiber, calcium, iron and protein, almond flour is an excellent source of Vitamin E and a good source of magnesium.

Nutrition in ¼-cup serving of almond flour:

  • 170 calories
  • 15g of total fat
  • 1g of saturated fat
  • 0mg cholesterol
  • 0mg of sodium
  • 5g of total carbohydrates
  • 3g of dietary fiber
  • 1g of total sugars
  • 6g of protein
  • 0mcg of Vitamin D
  • 66mg of calcium
  • 1mg of iron
  • 185mg of potassium
  • 7mg of Vitamin E
  • 75mg of magnesium

Please note that almond flour nutrition facts will vary from brand to brand. We recommend checking the nutrition labels and trying a few brands to find the right almond flour for you.

Almond meal vs almond flour.

Almond meal and almond flour are both derived from ground almonds, but how they are processed sets them apart, resulting in a different taste, texture, and appearance in recipes.

Almond meal.

Almond meal

To produce almond meal, the ground almonds are unblanched, which means the skin has not been peeled away. This gives the almond meal a light brown color, larger grain size, coarser texture and slightly bitter taste.

Almond flour.

almond flour

Almond flour is made from peeled – also known as blanched – almonds. As a result, almond flour has an ivory color, smaller grain size, finer or powdery texture, and neutral taste.

How to use almond meal and almond flour.

Both almond flour and almond meal are used in many gluten-free and keto recipes and are great low-carb options.

Use almond meal as a breadcrumb substitute, coating for snack bites, or to add crunch and texture to crusts, bars, and baked goods. Almond meal also will give a recipe a more rugged or textured, pebbly appearance thanks to the almond skin.

Almond flour is a wholesome alternative to other flours and is well suited for gluten-free baking, as it can produce a smooth finish or fluffy texture. You also can use almond flour as a sauce thickener or as a key ingredient in crackers, breads, and cereals. Try substituting one-third of your favorite gluten-free flour blend with almond flour for moist and light delicacies.

Food professionals can learn more about how you can use almond flour on our Tools for the Food Professionals page and in our Q&Almonds: Sifting Through the Possibilities of Almond Flour.

How to make your own almond meal or almond flour.

You can purchase almond flour at your local grocery store or easily make your own. Simply grind blanched or natural almonds in small batches to a fine powder using a food processor. If you are looking for a coarser consistency, make your own almond meal by blending either blanched or natural almonds for a few pulses in the food processor until it is the consistency of cornmeal.

Almond flour recipes.

From a main dish to a savory dip to a sweet treat, check out some of our favorite almond flour recipes below.

Vegan Patty with Almond Flour and Pea Protein

Go above and beyond by making your own plant-based protein burger at home with almond flour and pea protein.

Muhamarra Sauce with Almond Flour and Almond Butter

Almond flour and almond butter come together in this recipe for a nice thick, creamy dipping sauce that’s perfect to serve alongside pita bread or fresh veggies when you’re entertaining guests.

Flourless Almond Cake with Raspberry Sauce

For a gluten-free and guilt-free dessert, delight in drizzling a sweet and tangy raspberry sauce over this light almond cake made with almond flour and almond paste.