Food guide

Almond Flour

Blanched ground almonds used as a gluten-free flour; calorie-dense from unsaturated fat and protein.

Nuts & SeedsPlant-Based

Almond Flour, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of almond flour for fair comparison. Typical serving: 30 g — 177 kcal per 30 g serving.

Nutrition information for Almond Flour
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	590 kcal	177 kcal	100 kcal
Protein	21.3 g	6.4 g	3.6 g
Carbohydrate	18.7 g	5.6 g	3.2 g
Fat	52.7 g	15.8 g	8.9 g
Fibre	10 g	3 g	1.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of almond flour, with a typical serving and FDA Daily Value for adults.

Micronutrients for Almond Flour
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	23.8 mg	7.1 mg	159%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.19 mg	0.057 mg	16%
Riboflavin	0.71 mg	0.21 mg	55%
Niacin	3.5 mg	1.1 mg	22%
Vitamin B6	0.12 mg	0.036 mg	7%
Folate	49 µg	14.7 µg	12%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.31 mg	0.093 mg	6%
Choline	52.1 mg	15.6 mg	9%
Minerals
Calcium	236 mg	70.8 mg	18%
Iron	3.3 mg	0.99 mg	18%
Magnesium	268 mg	80.4 mg	64%
Phosphorus	481 mg	144 mg	38%
Potassium	659 mg	198 mg	14%
Sodium	19 mg	5.7 mg	<1%
Zinc	3 mg	0.9 mg	27%
Selenium	3.2 µg	0.96 µg	6%
Copper	1 mg	0.3 mg	111%
Manganese	1.8 mg	0.54 mg	78%

Source: USDA FoodData Central — Nuts, almonds, blanched

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat almond flour?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Blanched ground almonds used as a gluten-free flour; calorie-dense from unsaturated fat and protein.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Eggs, Berries, Lemon.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.