How Many Calories in Almond Flour? Nutrition Facts & Macros
A quarter cup of almond flour (28 g) has 165 calories
Protein 6g · Carbs 5.2g · Fat 14.7g
Almond flour is the #1 baking flour for keto and low-carb diets — made from finely ground blanched almonds with skins removed. At 590 kcal per 100 g it is calorie-dense, but with only 8.77 g net carbs (18.67 g total carbs minus 9.9 g fiber) it has a fraction of the carbs in wheat flour (70 g+). It also packs 21.43 g of protein and 52.52 g of healthy fats per 100 g, and it is naturally gluten-free. Almond flour contains only about 5% water.
2469 kJ · per 100g · Water: 4.51 g
Calorie Calculator: Almond Flour
28 g Almond Flour contains 165 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/4 cup (28 g) | 165 kcal | 6g | 5.2g | 14.7g |
| 1 cup (112 g) | 661 kcal | 24g | 20.9g | 58.8g |
| 100 grams | 590 kcal | 21.4g | 18.7g | 52.5g |
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Almond Flour — Nutrition Facts
| Almond Flour | per 100g |
|---|---|
| Calories | 590 kcal |
| Protein | 21.43 g |
| Fat | 52.52 g |
| Carbs | 18.67 g |
| Fiber | 9.9 g |
| Sugar | 4.63 g |
| Sodium | 19 mg |
| Potassium | 659 mg |
| Magnesium | 268 mg |
| Phosphorus | 481 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.115 mg |
| Folate | 49 mcg |
| Manganese | 1.84 mg |
| Water | 4.51 g |
Source: USDA FoodData Central (FDC ID: 170568) · Data verified April 2026
Variations
Blanched almond flour
590 kcal per 100g — the default and most common type. Made from blanched almonds (skins removed), resulting in a fine, white flour. Best for delicate baking like cakes and macarons. Slightly less fiber than unblanched due to skin removal.
Unblanched almond flour
~590 kcal per 100g — same calories as blanched. Made with skins on, giving a darker color and speckled appearance. Slightly more fiber from the skins. Better for rustic baking like muffins, pancakes, and bread. Stronger almond flavor.
Almond meal
~590 kcal per 100g — similar nutrition to almond flour. Coarser grind than flour, giving a grainier texture in baked goods. Often made from unblanched almonds. Works well in crumbles, crusts, and coatings. Not ideal for smooth batters or delicate pastries where fine flour is needed.
Dietary Perspectives
For Weight Loss
Very calorie-dense at 590 kcal per 100 g — a quarter cup (28 g) already has 165 kcal. A keto pancake recipe using 1 cup (112 g) adds 661 kcal just from the flour. The high fat (52.52 g) and protein (21.43 g) provide satiety, but calories add up fast in baking. For weight loss, use almond flour sparingly — treats made with it should be occasional, not daily. Wheat flour has similar calories (364 kcal) but with far more carbs.
For Athletic Performance
Good protein content (21.43 g per 100 g) and outstanding magnesium (268 mg = 64% DV). A gluten-free option for athletes with celiac disease or gluten sensitivity. High calorie density makes it useful for energy-dense baked goods for endurance athletes. Not a pre-workout food — the high fat (52.52 g) slows digestion. Best used in recovery snacks or calorie-dense meal prep.
For Keto
THE keto baking flour — only 8.77 g net carbs per 100 g (18.67 g total minus 9.9 g fiber) vs wheat flour at 70 g+ net carbs. A quarter cup (28 g) has just 2.5 g net carbs. Use for keto bread, pancakes, muffins, pizza crust, and cookies. The high fat (52.52 g) actually helps with keto macros. Combine with eggs and butter for best results. Store in the freezer for freshness — the oils can go rancid at room temperature.
Frequently Asked Questions
How many calories are in almond flour?
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.
How many carbs are in almond flour?
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.
Is almond flour keto-friendly?
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 high 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.
Almond flour vs wheat flour — what's the difference?
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 (21.43 g vs 10 g), and more fiber (9.9 g vs 2.7 g). Calorie-wise they are surprisingly close — 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).
Is almond flour good for weight loss?
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 high fat (52.52 g) and protein (21.43 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.
Is almond flour gluten-free?
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.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almond Flour | 590 | 21.43g | 18.67g | 52.52g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Almond Butter | 614 | 20.96g | 18.82g | 55.5g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
per 100g
Per 100 g, almond flour has 590 kcal with only 8.77 g net carbs — 88% fewer than wheat flour (73 g+ net carbs). Compared to coconut flour (443 kcal, 18 g net carbs per 100 g), almond flour has fewer net carbs but more calories due to its higher fat content.
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