Almond Flour: A Nutrient-Dense, Low-Carb Baking Alternative
| Name | Amount | Unit |
|---|---|---|
| Energy | 607 | kcal |
| Protein | 21.4 | g |
| Total lipid (fat) | 53.6 | g |
| Carbohydrate, by difference | 21.4 | g |
| Fiber, total dietary | 7.1 | g |
| Sugars, total including NLEA | 3.57 | g |
| Sugars, added | 0 | g |
| Calcium, Ca | 236 | mg |
| Iron, Fe | 3.57 | mg |
| Potassium, K | 679 | mg |
| Sodium, Na | 0 | mg |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 3.57 | g |
| Fatty acids, total trans | 0 | g |
| Cholesterol | 0 | mg |
Nutritional Overview
According to data from the United States Department of Agriculture, 100 grams of almond flour contains 607 calories, making it a calorie-dense ingredient that delivers substantial nutrition in small amounts. The macronutrient breakdown reveals why this flour has gained such popularity among health-conscious bakers and cooks.
Macronutrient Profile
Protein Power: With 21.4 grams of protein per 100 grams, almond flour provides significantly more protein than all-purpose wheat flour, which typically contains around 10 grams per 100 grams. This makes it an excellent choice for those looking to increase their protein intake through baked goods.
Healthy Fats: The 53.6 grams of total fat might seem high, but these are predominantly heart-healthy monounsaturated and polyunsaturated fats. The saturated fat content is relatively low at just 3.57 grams, and almond flour contains zero trans fats and no cholesterol, making it a heart-friendly option.
Low in Carbohydrates: At 21.4 grams of carbohydrates per 100 grams, with 7.1 grams coming from fiber, almond flour offers a net carb count of just 14.3 grams. This low net carb content makes it particularly appealing for ketogenic and low-carb diets.
Fiber and Sugar Content
The 7.1 grams of dietary fiber in almond flour supports digestive health and helps maintain steady blood sugar levels. With only 3.57 grams of naturally occurring sugars and zero added sugars, this flour won’t cause the blood sugar spikes associated with refined grain flours.
Mineral-Rich Nutrition
Almond flour stands out for its impressive mineral content. It provides 236 milligrams of calcium per 100 grams, contributing to bone health and muscle function. The 679 milligrams of potassium supports cardiovascular health and helps regulate blood pressure, while 3.57 milligrams of iron aids in oxygen transport throughout the body. Notably, almond flour contains virtually no sodium, making it suitable for low-sodium diets.
Vitamin Considerations
While almond flour is rich in many nutrients, it contains no vitamin D, which means those relying heavily on almond-based products should ensure they’re getting this essential vitamin from other sources such as fortified foods, fatty fish, or sunlight exposure.
Practical Applications
Almond flour works beautifully in a variety of recipes, from pancakes and muffins to cookies and bread. Its slightly sweet, nutty flavor enhances baked goods while providing a moist, tender texture. Because it lacks gluten, recipes may require binding agents like eggs or xanthan gum for optimal results.
The calorie density of almond flour means that a little goes a long way in terms of both nutrition and satiety. When substituting it for wheat flour, it’s important to note that the two don’t always convert on a one-to-one basis, and recipes may need adjustment.
The Bottom Line
Almond flour offers a nutritious alternative to conventional flours, packing substantial protein, healthy fats, fiber, and minerals into every serving. While its calorie content is higher than wheat flour, the superior nutritional profile and health benefits make it a worthwhile choice for those seeking nutrient-dense ingredients. Whether you’re managing dietary restrictions, pursuing health goals, or simply exploring new culinary possibilities, almond flour deserves a place in your pantry.
The nutrition facts are provided by the United States Department of Agriculture for Almond Flour (100 g). www.usda.gov
