How Many Calories in Almond Flour? Nutrition Facts & Macros

A quarter cup of almond flour (28 g) contains approximately 165 calories. Per 100 g, almond flour has 590 calories (2469 kJ). One full cup (112 g) packs about 661 calories. Most calories come from healthy monounsaturated fats (52.52 g per 100 g). Despite the high calorie count, almond flour is used in small amounts in baking — a typical recipe uses 1/4 to 1/2 cup.

Per 100 g, almond flour has 18.67 g of total carbohydrates, but 9.9 g is fiber — leaving only 8.77 g of net carbs. A quarter cup (28 g) has just 2.5 g of net carbs. Compare that to all-purpose wheat flour at 73 g net carbs per 100 g — almond flour has 88% fewer net carbs. This is why it is the go-to flour for keto baking.

Almond flour is THE keto baking flour. With only 8.77 g net carbs per 100 g (18.67 g total minus 9.9 g fiber), it fits easily into a 20-50 g daily carb limit. A quarter cup (28 g) has just 2.5 g net carbs. The fat content (52.52 g) actually helps hit keto fat macros. Use it for keto bread, pancakes, muffins, pizza crust, and cookies. Combine with eggs and butter for best results.

The biggest difference is carbs: almond flour has 8.77 g net carbs per 100 g vs wheat flour at 73 g+. Almond flour has far more fat (52.52 g vs 1 g), more protein (21.4 g vs 10 g), and more fiber (9.9 g vs 2.7 g). Almond flour is far more calorie-dense — 590 kcal vs 364 kcal per 100 g. Almond flour is gluten-free but does not rise the same way, so recipes need adjustment (more eggs, binding agents).

Almond flour is very calorie-dense at 590 kcal per 100 g — one cup (112 g) in a recipe adds 661 kcal from the flour alone. The fat (52.52 g) and protein (21.4 g) provide satiety, but calories add up quickly in baking. For weight loss, use almond flour sparingly — treats made with it should be occasional, not daily. A quarter cup (28 g, 165 kcal) in a recipe is reasonable.

Yes, almond flour is naturally 100% gluten-free — it is made purely from ground almonds with no wheat or grains. This makes it an excellent alternative for people with celiac disease or gluten sensitivity. However, check labels for cross-contamination warnings if you have severe celiac, as some almond flours are processed in facilities that also handle wheat.