Blanched vs. Unblanched Almond Flour for Keto

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Written by Rahul Malpe, Certified Nutritionist and medically reviewed by Abby Courtenay

Imge of Blanched vs. Unblanched Almond Flour for Keto



Flour made with almonds is a great low-carb alternative when you’re looking to make keto recipes. When purchasing almond flours, there are two popular types to choose from: blanched and unblanched. 

Though both work equally well in most recipes, there are some differences to keep in mind before using them in your keto diet. 

Today we will discuss what exactly these terms mean so it will be easy for you to know which suits your needs next time you are making ketogenic recipes.

How does blanched differ from unblanched? Can one be considered superior to the other in terms of keto? 

We'll explore all the important questions regarding this ingredient and explain how they relate to a ketogenic diet.


What is blanched almond flour?

It is made from almonds that have been blanched (i.e., soaked in hot water to remove the skin). The skins are then removed and the almonds are ground into a fine powder. 

It is slightly sweeter and more delicate than an almond meal, which is made from unblanched almonds. It has a light ivory color and a fine, moist texture. 

It is an excellent low-carb alternative to wheat for those on the keto diet or with gluten sensitivities, as it is naturally gluten-free. It is also a good source of protein, fiber, and healthy fats. 

When baking with blanched powder, it is important to note that it absorbs moisture more readily than wheat, so you may need to adjust your recipes. In addition, because it lacks the gluten that helps to bind baked goods together, you may need to use a binding agent such as xanthan gum or psyllium husk powder. 

When used correctly, blanched powders can produce light, fluffy cakes, cookies, and bread that are every bit as delicious as their wheat counterparts.


What is unblanched almond flour?

Also known as almond meal, this powder is made from whole almonds with the skin intact. Because the skin contains antioxidants and other nutrients, it is slightly more nutritious than the blanched version.

The unblanched type is more coarse and has a slightly nutty flavor. It can be used in a variety of keto-friendly recipes, including bread, cakes, cookies, and even pancakes. 

When used to substitute wheat flour, unblanched can help to make recipes lower in carbs and higher in healthy fats.

Additionally, it is a good source of fiber, protein, vitamins, and minerals. 

This is an excellent way to add nutrient-rich ingredients into recipes while still remaining within your carb limit for ketosis.


Blanched vs. unblanched almond flour nutrition facts

Even though they both originate from the same type of nut, there are some nutritional differences. 

How many calories does each one have? What are their macronutrient breakdowns?

Both products' nutritional information can be found in the table below.

Nutrients Unblanched Almond Flour/Meal (100 g) Blanched Almond Flour (100 g)
Energy 545 kcal 600 kcal
Fat 45.4 g 53 g
Protein 22.7 g 20 g
Net carbs 13.7 g 13.3 g
Total carbs 27.3 g 20 g
Fiber 13.6 g 6.7 g


Here we can see that unblanched and blanched flour have very similar net carb amounts: 13.7 g and 13.3 g per 100 g of flour, respectively. 

The unblanched version has a higher amount of total carbs (27.3 g vs. 20 g), which is offset by its higher fiber content (13.6 g vs. 6.7 g).

Keep in mind that exact amounts may vary depending on the brand. However, this information from the USDA database gives you a good general idea of how blanched and unblanched almond flours compare for keto.

Differences between unblanched and blanched almond flours for keto

1. The biggest visual difference is color and texture

  • Since the unblanched types are made with whole almonds that have not been peeled, the result is a darker flour with a coarser texture. 
  • Meanwhile the blanched version is made with almonds that have been peeled to remove the dark outer skin, resulting in a lighter-colored powder with a finer, more powdery texture. 

2. In terms of nutrition content, unblanched almond flour has double the amount of fiber

  • Fiber is important for maintaining regularity, preventing constipation, and reducing the risk of heart disease.
  • In addition, the extra fiber in unblanched types helps to boost satiety after eating, making it an excellent choice for people who are trying to lose weight.

3. For use in recipes, both types of powder can be used in baking, but the different textures will result in different results. 

  • For example, blanched will produce tender cakes and cookies, while unblanched will produce denser, chewier baked goods.
  • When choosing almond flour for your recipe, it is important to consider the desired results.

When to use which type of almond flour for keto

It really depends on what you're making.  


  • Finer than unblanched types and have a more flour-like consistency. 
  • Its light color makes it ideal for use in baked goods where you want the final product to have a light color, such as in white cakes or macarons. 
  • Taste-wise, it will impart a more subtle almond flavor to your baked goods than an almond meal. 
  • Baked goods made with blanched types tend to be more dense and moist than those made with other types of gluten-free flour. Because of this, you may need to bake them for a minute or two longer than the recipe states. 


  • Best used in recipes where a richer flavor is desired, such as brownies, cookies, and cakes.
  •  It can also be used in savory dishes, such as breading for salmon, chicken or meat, or stirred into soups or stews for thickening.
  • When using it as a substitute, you may need to add a bit more liquid to the batter or dough since the skins of the almonds will absorb some of the moisture. You may also want to decrease the baking time by a few minutes since the unblanched type tends to bake faster than blanched. 

When subbing almond for other kinds of flours in recipes, keep in mind that you may not be able to use a 1:1 ratio, and you may need to experiment a bit with modifying amounts of other ingredients in the recipe as well.

So, it may be easier to look for a recipe intended for almond flour rather than trying to use it as a substitute.

Overall, it's up to you to decide which type you prefer. Experiment with both and see what works best for you.


Which one is better for a ketogenic diet?

Both types of flour are high in fat and low in carbohydrates, making them both ideal for those on a ketogenic diet. 

However, the unblanched version is slightly higher in fiber and antioxidants than its blanched counterpart, making it more nutritious. It also has a more robust flavor that some find preferable. 

On the other hand, blanched options have a subtler flavor, lighter color, and more powdery (less grainy) texture. These characteristics may make it better for certain recipes.

Ultimately, the best type of almond flour for a ketogenic diet depends on personal preference.


Closing thoughts

Both types of flour are keto-friendly. If you're looking for a more neutral-tasting flour, then blanched is a good choice. If you don't mind a stronger almond flavor, then unblanched may be a better option, since you will get more fiber.  

In general, both types of flour can be used interchangeably in most recipes with minor adjustments. In the end, it's up to you to decide which type of flour you prefer. Try out both and see which one you like best.