Almond FlourNut
578
kcal / 100g
87
kcal / 1 RACC
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Also labeled as
Ground almonds, Almond meal
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 577.62536kcal | — |
| Protein | 26.24375g | 52% |
| Total lipid (fat) | 50.23g | 64% |
| Carbohydrate, by difference | 16.24925g | 6% |
| Fiber, total dietary | 9.266g | 33% |
| Sodium, Na | 0.8944mg | 0% |
Vitamins & Minerals
Calcium contributes to normal blood clotting EU register →
Calcium contributes to normal energy-yielding metabolism EU register →
Calcium contributes to normal muscle function EU register →
Calcium contributes to normal neurotransmission EU register →
Calcium contributes to the normal function of digestive enzymes EU register →
Calcium has a role in the process of cell division and specialisation EU register →
Calcium is needed for the maintenance of normal bones EU register →
Calcium is needed for the maintenance of normal teeth EU register →
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Almond Flour is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Almond Flour is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Almond Flour is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Almond Flour is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Almond Flour is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeNo
No — Almond Flour is not nut-free. Deciding ingredient: nuts.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Almond Flour is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Almond Flour is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Almond Flour is keto-friendly (6.98 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Almond Flour is low-carb (6.98 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Almond Flour is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Almond Flour is high in protein (26.24375 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Almond Flour is not low-fat (50.23 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Almond Flour is not low-calorie (577.62536 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Almond flour comes in at roughly 6.9g net carbs per 100g — 16.2g total carbohydrate minus 9.3g fiber — per USDA FoodData Central. [5]
Almond flour is naturally gluten-free and a common wheat-flour swap for people managing celiac disease or gluten sensitivity, per WebMD. [6]
Monash University's Low FODMAP Diet resource classifies almond flour, or meal, as low-FODMAP only at a limited serving size. [7]
The commonly cited safe amount is about 1/4 cup (24g) — go up to roughly 1/2 cup and it tips into high-FODMAP territory, according to a registered dietitian's write-up.
Note: this specific gram figure comes from that secondary interpretive source rather than being directly quoted from Monash University's own published data page, which was only accessible at a general summary level during this research.
Flagged, not resolved. [8]Almond is a tree nut and a major recognized food allergen. Several of its proteins (Pru du 3, 4, 5, 6, 8, and 10) are formally listed by WHO/IUIS, per a review in the journal Nutrients. [9]
People with an almond allergy are commonly advised to avoid other tree nuts too — hazelnut and Brazil nut, for example — because of cross-reactivity, unless tolerance to those specific nuts has been separately confirmed. That guidance comes from the University of Manchester's InformAll allergy database. [10]
Health Benefits
Almond flour — ground almonds, with no wheat, rye, or barley in the ingredient — is one of the foods that can meet FDA's regulatory definition of "gluten-free."
Labeled foods bearing that claim must contain fewer than 20 parts per million of gluten, the threshold set out in FDA's 2013 gluten-free labeling rule (21 CFR 101.91).
That makes it one option among several gluten-free flour substitutes used in place of wheat flour in baking.
It's not a claim about any health condition on its own, and it's worth checking against a product's own label for cross-contact with gluten-containing grains. [1]Per 100g, almond flour provides about 26g of protein and 9g of fiber alongside 16g of carbohydrate — a markedly different macronutrient balance from wheat flour, per the live USDA nutrient record for this food. Cleveland Clinic's nutrition team lists almond flour among flour substitutes with more protein and fiber and fewer carbohydrates than wheat flour, noting it fits grain-free, low-carb, paleo, and keto ways of eating. [2]
Ground into flour, almonds keep their magnesium: a 100g serving of almond flour provides about 251mg, most of an adult's Recommended Dietary Allowance (310–420mg/day depending on age and sex) in roughly 3.5oz.
NIH's Office of Dietary Supplements describes magnesium as a cofactor in more than 300 enzyme systems, with roles spanning protein synthesis, nerve and muscle function, and blood pressure regulation.
That's the same nutrient profile almond flour inherits directly from the whole nut it's milled from. [3]
A form of Almonds.
Storage & Buying Tips
Almond flour's fine, ground texture exposes far more surface area to oxygen than whole or shelled almonds.
That speeds the fat oxidation that turns nuts rancid — a genuine difference from whole almonds' own storage profile.
NC State Cooperative Extension's consumer guidance on flours made from nuts, beans, and other plants recommends keeping nut flours, including almond flour, refrigerated or frozen in an airtight container rather than at room/pantry temperature.
That helps them hold their quality. [4]
Frequently Asked Questions
Is almond flour safe to eat raw, e.g. in cookie dough?
Unlike wheat flour, almond flour is widely regarded as safe to eat raw in recipes like edible cookie dough. Food writers attribute this to almond flour being ground nuts rather than a raw grain, which sidesteps the field-to-processing bacterial contamination pathway that raw wheat flour carries.
Reinforcing that, virtually all commercial almonds sold in the US and Canada have been required since September 2007 to undergo a validated pasteurization process. That process must achieve at least a 4-log reduction in Salmonella before the almonds reach consumers.
Still, this isn't an official assurance. The CDC's general food-safety guidance advises against eating any raw dough or batter and doesn't carve out an explicit exception for nut flours.
Regarding almond flour as raw-safe is a widely practiced convention, not an official ruling. [11]
Does almond flour contain high amounts of phytic acid that affect mineral absorption?
Yes, to a degree. Almonds are among the higher-phytic-acid plant foods — a widely-referenced review puts almond phytic acid content anywhere from 0.35% to 9.42%, depending on the specific source cited.
Phytic acid can bind minerals like calcium, iron, zinc, and magnesium in the gut, reducing how much the body absorbs. Because that phytic acid concentrates mainly in the almond skin, blanched almond flour (skin removed) generally contains less of it than unblanched flour or meal.
For someone eating a varied diet, this isn't usually a major deficiency risk. It's more relevant for anyone leaning on almond flour as a dietary staple. [12]
How many carbohydrates are in almond flour compared to coconut flour?
Per the USDA's Foundation Foods analytical average, almond flour has about 16.2 g of carbohydrate per 100 g, of which 9.3 g is fiber.
A commercial comparison of the two flours' linked USDA entries found coconut flour carries a higher carbohydrate content than almond flour, while also running lower in overall fat and in vitamin/mineral content.
That makes almond flour the lower-carb, higher-fat option of the two — and generally the more keto- or low-carb-friendly choice. [5]
Does almond flour go rancid quickly, and how should it be stored?
Yes. Almond flour is roughly half fat by weight — mostly monounsaturated fat, which oxidizes and turns rancid when exposed to heat, light, air, or moisture.
Watch for a sour, bitter, or paint-like smell, off flavors, mold, discoloration, or clumping as spoilage signs. One representative storage guide puts shelf life at about 1 month in a cool, dark pantry, 6 months to a year refrigerated in an airtight container, and a year or more in the freezer.
A separate medically-reviewed source notes homemade almond flour specifically keeps roughly 6 to 9 months frozen in an airtight container — slightly shorter than the commercial-flour estimate above. [5]
Found in these products
None of the products in our database currently contain Almond Flour.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Flour, almond” (Foundation, fdcId 2261420), updated 2026-08-27.
Research reviewed 2026-08-21.
- U.S. Food and Drug Administration, "Gluten and Food Labeling" (2025-02-27)
- Cleveland Clinic, "Are Some Flours Healthier Than Others? Here Are 8 Worth Trying" (Elyse Homan, MS, RD, LD) (2025-03-04)
- NIH Office of Dietary Supplements, Magnesium — Fact Sheet for Health Professionals (2026-01-06)
- NC Cooperative Extension, Brunswick County Center (Meghan Lassiter), "Flours from Nuts, Beans, and Plants" (2022-04-13)
- Flour, almond - Nutrients - Foundation | USDA FoodData Central
- WebMD — Health Benefits of Almond Flour (2020-08-22)
- Low FODMAP Diet | IBS Research at Monash University - Monash Fodmap
- Are almonds low FODMAP? (2023-08-16)
- Bezerra et al., Nutrients (2021-07-26)
- Almond - allergy information (InformAll: Communicating about Food Allergies - University of Manchester)
- Federal Register — Almonds Grown in California; Outgoing Quality Control Requirements (2007-03-30)
- Gupta et al., Journal of Food Science and Technology (2013-04-23)