Calories and Nutrition Facts for Almond Flour: Benefits & Uses

A Thorough Breakdown of Almond Flour Nutrition and Calories

Almond flour is a gluten-free flour made from blanched, ground almonds. It has become increasingly popular in recent years as part of low-carb and keto diets. But what exactly are the nutritional facts and calories in almond flour? Let's take a detailed look at what one cup of almond flour contains.

Calories in 1 Cup of Almond Flour

There are approximately 640 calories in 1 cup (120 grams) of almond flour. This is significantly higher than all-purpose flour, which contains around 400 calories per cup. The increased calorie count is due to almond flour's high fat content from the almonds.

Macronutrients in Almond Flour

Here is the macronutrient breakdown for a 1 cup serving of almond flour:

• Total Fat: 52g
• Saturated Fat: 5g
• Polyunsaturated Fat: 31g
• Monounsaturated Fat: 14g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 0mg
• Total Carbohydrates: 21g
• Dietary Fiber: 12g
• Total Sugars: 3g
• Added Sugars: 0g
• Protein: 24g

As the data shows, nearly all the calories in almond flour come from fat, with minimal carbs and protein also contributing. The fat content is mostly the healthy unsaturated fats though, rather than saturated.

Vitamins and Minerals

Almond flour contains a variety of vitamins and minerals:

• Calcium: 269mg
• Iron: 6mg
• Magnesium: 351mg
• Phosphorus: 481mg
• Potassium: 956mg
• Zinc: 3mg
• Copper: 1mg
• Manganese: 2mg
• Selenium: 50mcg
• Vitamin E: 26mg
• Thiamin: 0.2mg
• Riboflavin: 1mg
• Niacin: 4mg
• Pantothenic Acid: 0.5mg
• Vitamin B6: 0.1mg

Almond flour provides significant amounts of vitamin E, magnesium, phosphorus, manganese and riboflavin. It contains minimal sodium and no cholesterol.

Uses for Almond Flour

Due to its high fat and low carb content, almond flour is popular in low carb baking. Here are some of the most common uses:

• Pancakes
• Cookies
• Muffins
• Bread
• Pie crusts
• Cakes
• Pastries
• Biscuits
• Pizza crust

It can typically replace about 1/4 to 1/3 of regular flour in recipes. Some additional eggs or binding agents are often needed to make up for the lack of gluten. Almond flour batter is usually thicker and more dense than typical flour batters.

Benefits of Almond Flour

Here are some of the top evidence-based health benefits associated with almond flour:

• High in Protein - Almond flour contains 24g protein per cup, more than all-purpose flour.
• Low Carb - With just 21g net carbs per cup, almond flour is perfect for low carb diets.
• Gluten Free - Almond flour has no gluten, making it safe for those with celiac disease or gluten intolerance.
• Rich in Antioxidants - Almonds are high in vitamin E and manganese, both powerful antioxidants.
• May Improve Heart Health - The unsaturated fats in almonds can help lower LDL and total cholesterol levels.
• Helps Manage Blood Sugar - Despite some carbohydrates, almond flour has a low glycemic index that prevents spikes in blood sugar.

Downsides of Almond Flour

There are also some potential downsides of using almond flour to be aware of:

• High in Calories - The high fat content leads to more calories per serving compared to regular flours.
• Expensive - Almond flour is pricier than traditional flours due to the cost of almonds.
• Short Shelf Life - Because of the oils, almond flour usually only lasts about 3-6 months before going rancid.
• Nut Allergies - Those with tree nut allergies must avoid almond flour and products made with it.

Nutrition Comparison of Almond Flour vs. Other Flours

How does almond flour stack up against other popular types of flours in terms of nutrition?

Almond Flour vs. All-Purpose Flour

In a cup-to-cup comparison, almond flour contains more calories, fat, fiber and protein than all-purpose flour. All-purpose flour is higher in carbs and more processed.

Almond Flour vs. Whole Wheat Flour

Whole wheat flour has slightly fewer calories than almond flour, but less fat and more carbs. Almond flour has nearly twice as much fiber and protein per cup compared to whole wheat flour.

Almond Flour vs. Coconut Flour

While both are popular gluten-free flours, coconut flour contains considerably fewer calories and fat than almond flour. However, coconut flour also has substantially more carbs and less protein.

Almond Flour vs. Cashew Flour

Cashew flour is comparable to almond flour in calorie, fat, carb, and protein content by volume. Almond flour contains more fiber and nutrients like calcium, iron and vitamin E.

How to Make Your Own Almond Flour at Home

Making your own almond flour at home is simple. All you need are raw almonds and a food processor or high-power blender like a Vitamix. Here is a step-by-step guide:

Ingredients

• 4 cups raw almonds

Instructions

1. Preheat oven to 350°F.
2. Spread almonds in single layer on baking sheet.
3. Roast for 10-15 minutes until fragrant and lightly browned.
4. Remove almonds from oven and let cool completely.
5. Transfer almonds to food processor and blend until a fine flour forms, about 2-4 minutes.
6. Sift the almond flour through a sieve to remove any large pieces. Discard or reprocess.
7. Store almond flour in sealed container in fridge or freezer.

Making your own almond flour allows you to control the freshness and quality. You can roast the almonds as little or as much as you prefer to achieve your desired flavor and color.

How to Use Almond Flour in Baking

Almond flour can be used in many baked goods. Here are some tips for success when baking with almond flour:

• Substitute about 1/4 to 1/3 of the regular flour for almond flour.
• Reduce other wet ingredients slightly to account for the oils in almond flour.
• Increase eggs for more structure since almond flour lacks gluten.
• Add a binder like xanthan gum if needed.
• Avoid overmixing the batter to prevent dense results.
• Cook time and temperature may need to be adjusted.
• Expect a denser, heavier end product than traditional flour.

While not a direct 1:1 substitute, with some tweaking almond flour can produce tasty baked goods like cakes, muffins, breads, and more.

Almond Flour Banana Bread Recipe

This healthy banana bread recipe puts almond flour's low carb, gluten-free properties to use. It is dairy-free and sweetened with honey.

Ingredients

• 1 3/4 cups almond flour
• 1 tsp baking soda
• 1/4 tsp salt
• 3 overripe bananas, mashed
• 2 eggs
• 1/3 cup honey
• 1 tsp vanilla
• 1/4 cup coconut oil, melted
• 1/2 cup walnuts, chopped

Instructions

1. Preheat oven to 350°F. Grease a loaf pan.
2. In medium bowl, mix together almond flour, baking soda and salt.
3. In large bowl, stir together bananas, eggs, honey, vanilla and coconut oil until combined.
4. Add dry ingredients from step 1 to wet ingredients. Stir just until combined.
5. Fold in walnuts.
6. Pour batter into greased loaf pan.
7. Bake for 30-35 minutes until toothpick comes out clean.
8. Allow to cool at least 10 minutes before slicing.

This nutritious banana bread makes a filling breakfast or snack that can be enjoyed on a low carb, keto, gluten-free, or Paleo diet.

Storing Almond Flour Properly

Since it contains oils, almond flour is more perishable than traditional flours. Here are some storage tips:

• Keep almond flour in an airtight container in a cool, dry spot like the refrigerator or freezer.
• Refrigeration will prolong freshness to about 6 months.
• For longer term storage, freeze almond flour for up to 1 year.
• Place the flour in an airtight freezer bag if storing over 3 months.
• Allow frozen almond flour to come fully to room temp before using in baking.

With proper storage methods, almond flour can maintain quality and avoid spoilage and rancidity for months or even up to a year.

Is Almond Flour Healthy?

Almond flour can be part of a healthy diet when used in moderation, but there are pros and cons to consider.

Pros

• Gluten free
• High in protein
• Contains healthy fats
• Rich in vitamins and minerals
• Low glycemic
• Kidney-friendly

Cons

• High in calories
• Easy to overeat
• Can trigger nut allergies
• More processed than whole almonds
• Expensive

When included as part of a balanced diet, almond flour can provide valuable nutrition and health benefits. But it is still a calorie-dense food that should be eaten in moderation.

The Bottom Line

Almond flour provides a gluten-free, low carb alternative to traditional wheat flours. With 640 calories and 24g of protein per cup, it provides ample nutrition. Use almond flour moderately to benefit from its heart-healthy fats, vitamins, minerals and antioxidants without excess calories.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.