What are the Nutritional Facts about Almond Flour?
December 14, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Almond flour is rich in protein, healthy fats, and fiber. Learn nutritional facts, calories, health benefits, and how to use it wisely.
Introduction
Almond flour is made from finely ground blanched almonds. It is a popular gluten-free and low-carb alternative to wheat flour, especially used in baking and healthy cooking. Many people include almond flour for weight loss, diabetes control, and heart health. Let us understand the nutritional facts about almond flour in a simple and clear way.
Nutritional Value of Almond Flour (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 571 kcal |
| Protein | 21 g |
| Total Fat | 50 g |
| Saturated Fat | 3.8 g |
| Carbohydrates | 21.6 g |
| Fibre | 10.4 g |
| Net Carbs | ~11 g |
| Vitamin E | 25.6 mg |
| Magnesium | 268 mg |
| Calcium | 264 mg |
| Iron | 3.7 mg |
Key Nutrients in Almond Flour
- Protein: Supports muscle repair and satiety
- Healthy fats: Good for heart and brain
- Fibre: Improves digestion and fullness
- Vitamin E: Powerful antioxidant for skin and immunity
- Magnesium: Supports blood sugar and nerve health
Health Benefits of Almond Flour
1. Good for Weight Loss (In Moderation)
Almond flour:
- Keeps you full for longer
- Reduces hunger and cravings
- Has low net carbs
👉 Portion control is important due to high calories.
2. Supports Blood Sugar Control
Almond flour:
- Has a low glycaemic index
- Causes fewer blood sugar spikes
👉 A better option for diabetics compared to refined flour.
3. Heart-Healthy Choice
Healthy fats in almond flour:
- Lower bad cholesterol (LDL)
- Support heart health
4. Gluten-Free and Gut Friendly
Almond flour is:
- Naturally gluten-free
- Suitable for people with gluten intolerance
5. Improves Skin and Hair Health
High vitamin E content:
- Improves skin glow
- Protects cells from damage
Almond Flour vs Wheat Flour
| Almond Flour | Wheat Flour |
|---|---|
| Gluten-free | Contains gluten |
| High protein & fat | High carbohydrates |
| Low net carbs | High net carbs |
| More filling | Easier to overeat |
Best Way to Use Almond Flour
✔ Baking (rotis, pancakes, cakes)
✔ Mixing with other flours
✔ Low-carb recipes
❌ Avoid eating in large quantities daily.
How Much Almond Flour Is Safe Per Day?
- 20–30 grams per day
- Use as a replacement, not addition
Excess intake may cause weight gain.
Who Should Use Almond Flour Carefully?
- People with nut allergies
- Those on calorie-restricted diets
- Kidney patients (high oxalates)
Final Thoughts
Almond flour is nutrient-dense, low in carbs, and rich in healthy fats and protein. It is a good alternative to refined flour, especially for diabetics and gluten-sensitive people. However, due to its high calorie content, it should be used in moderation.
Smart portions make almond flour healthy.