Is Almond Flour Keto-Friendly?

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

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Some people may hesitate to try the keto diet because they think it means giving up favorite baked goods like pastries, cookies, and cake. However, starting this new eating plan doesn’t mean you’ll never eat these foods again. You just need to make slight modifications, like using different ingredients.

Almond flour is a great keto-friendly option when you’re looking to make ketogenic baked goods. In this article, you will learn all about this product, from its main nutrition facts to how much you are allowed and other low-carb alternatives. 

What is almond flour?

The process of making it is pretty simple, although you can also buy it at the store. 

First, you remove the skin from almonds by boiling them. After the skin is removed, you grind up the nuts until you get a powder. This is called blanched almond flour. 

You can also grind up almonds without removing the skin to make almond meal. This product has a more grainy texture, and you get a higher fiber content with a more intense almond flavor. 

Whichever option you choose, this is a gluten-free product, ideal for people who are sensitive to gluten.


Almond flour nutrition facts

One of the benefits of almond flour is that it is low in carbs. But how many carbs does it provide? Here you can find the nutritional value.

Serving size: 100 g (approx 1 cup)

  • Calories: 607 kcal
  • Fat: 53.6 g
  • Net carbs: 14.4 g
  • Total carbs: 21.4 g 
  • Fiber: 7.0 g
  • Protein: 21.4 g

As you can see, it is not entirely carb-free. In 100 g of this product (around 1 cup), you get just over 14 g of net carbs. However, you can lower your number of carbs by controlling your portion size.  

This food is very high in calories, and most of them come from fat. It is somewhat high in protein since 100 g contains 21 g of protein, the same as having 3 large eggs. 

Finally, it is a very nutritious food. It is high in vitamin E, magnesium, and manganese, which are all essential nutrients that provide several benefits for the body. For example, vitamin E and manganese are both potent antioxidants. Magnesium can help your muscles relax.




Are you allowed to eat almond flour on keto?

Yes, it can be keto-friendly, but it depends on the portion size. 

In 100 g (about 1 cup), you get slightly over 14 g of net carbs. This may seem like a lot, but if you use a smaller portion, it is ok to include it in a ketogenic diet.

As long as you keep track of the serving size and how many carbs it contains, you can incorporate it into your diet plan. 


How much almond flour can you have on a keto diet? 

For those with a lower carb intake, a good portion size could be using up to ⅓ of a cup. This means that it would provide you with less than 5 g of net carbs. 

Keep in mind that this ingredient is usually used in recipes, so you probably won’t eat all of it in one sitting. For example, if you use 1 cup to make a batch of 14 keto cookies, each cookie will have only 1 gram of net carbs from this ingredient (although you’ll also have to factor in carbs from the other ingredients).


What kind of almond flour can you have on keto?

There are two types:

  • blanched (the almond skin has been removed)
  • unblanched, also known as almond meal (made with the skin on)

Both are acceptable to have when following keto. 

One of the benefits is that for any recipe that calls for flour, you can substitute with the almond-based type in the same amount. This makes it a very versatile ingredient. You can create savory or even sweet treats using this product. Here are some ideas on how you can use it:

  • Pancakes
  • Cookies
  • Scones
  • Breading 
  • Biscuits
  • Meatloaf
  • Meatballs
  • Pies
  • Desserts 




What can you eat with almond flour?

The benefit of this amazing product is that you can use it with any other food that you want. For example, if you are looking to create a keto-friendly mug brownie, just use it as a base. 

Another option is to use it in your morning pancakes. This is great news for anyone who loves pancakes and was afraid of not being able to eat them on a ketogenic diet. 

This ingredient can be used to create a baked good, dessert, or anything else. 


Keto-friendly almond flour alternatives

If you are not a big fan of this ingredient or are looking for other low-carb options that will give you a different flavor or texture. Here is a list of other keto-friendly substitutes that you can use next time baking or making anything else that requires flour, like breading fish or meat. 

You can even create blends to get a better flavor and texture the next time you are creating something new in the kitchen. Just remember that the ratio that you’ll substitute these alternatives may not be 1:1, double check before you do any baking. 

Keep in mind that not all alternatives are good for keto. For example, cassava flour has too many carbs.


FAQ about almond flour on a keto diet

Are you still having some questions about this low-carb ingredient? Click on each question below to reveal the answer. 

They are both great when doing a ketogenic diet. Although coconut has fewer carbs than almonds, it soaks up more water, leaving your baking goods dry. A combination of both can be a great alternative. 

It has a 1:1 ratio. This means that if the recipe asks for one cup of regular, you can replace it with one cup of almond. However, sometimes it can change the texture of the recipe. Thus, it might be trial and error sometimes until you get the right consistency. 

Yes, you can make pizza crust with this alternative flour instead of using grated cauliflower. Both are great low-carb options for the next time there is a pizza party at your house. 

You can make anything from pancakes, cakes, cookies, or bread. The possibilities are endless when it comes to using this product. 

Yes, you can make it with this ingredient in case you are looking to make it keto-friendly. You can also use similar products made from coconut or chia seeds to provide a different texture to the recipe. 

Yes, it is somewhat low in carbohydrates, but it is not carb-free. 1 cup of this product has around 14 grams of net carbs. If you are careful with your serving, you can include it in a ketogenic diet. 


Other types of alternative foods for keto