Is almond flour compatible with the keto diet? How many carbs can you expect from a serving of almond flour? Keep reading to get all the facts on this low-carb alternative to wheat flour.

Whether you’re new to keto or you’re a low-carb veteran, you’ve probably heard that almond flour is a godsend. This gluten-free, paleo-friendly flour allows you to enjoy all your favorite baked goods without worrying that you’ll get kicked out of ketosis. From bread and biscuits to cupcakes and cookies, it seems there’s nothing almond flour can’t do. In this post, we’ll be exploring its nutritional benefits and the reasons for its popularity among low-carb and keto dieters. 

Is Almond Flour Keto-Friendly?

If you’re on a keto diet and looking for an alternative to wheat flour, almond flour is an excellent option. Besides being low in carbs, almond flour offers healthy fats, protein and fiber, making it a nutritious choice even if you aren’t watching your carbs. Almond flour can be used to make delicious, low-carb and gluten-free breads, desserts and other baked goods. It’s no wonder almond flour is a popular choice among keto dieters.

How Many Net Carbs In Almond Flour?

There are 16.2 grams of carbs and 9.3 grams of fiber in a 100-gram serving of almond flour. This works out to only 6.9 grams of net carbs, according to the USDA.

What Makes Almond Flour Such a Popular Choice for Low-Carb Diet? 

Almond flour has become a popular replacement for all-purpose flour for low-carb and gluten-free diets. There are a few advantages of using almond flour in low-carb recipes:

• Low Carb Content: Almond flour is low in carbs, with only 2 grams of net carbs per 1/4 cup. This makes it a great option for those following a low-carb diet or trying to manage their blood sugar levels.
• Gluten-Free: It’s naturally gluten-free, making it a great option for those with celiac disease or gluten intolerance.
• High in Protein and Fiber: It’s high in protein and fiber, which can help reduce cravings and overeating, which can be beneficial for weight loss.
• Nutritious: It’s also nutrient-dense, containing vitamins and minerals such as vitamin E, magnesium, and potassium. This can help support overall health and well-being.

Best Keto Flour Substitutes 

Besides almond flour, there are several flour substitutes that can be used on a keto diet as below.

Coconut Flour

Made from ground coconut meat and is an excellent keto-friendly flour substitute, coconut flour is high in fiber, low in carbs, and has a slightly sweet taste that’s perfect for baked goods.

Psyllium Husk Powder

This is a great keto flour substitute that’s high in fiber and low in carbs. It can be used to make low-carb bread, pizza crust, and other baked goods.

Konjac Flour

Made from ground konjac root, konjac flour has a fluffy consistency, making it perfect for baking. It has a very low carb content and is an excellent substitute.  

Flaxseed Meal

Made from ground flaxseeds with an excellent source of fiber and omega-3 fatty acids, flaxseed meal can be used as a flour substitute in keto baking, but it has a slightly nutty taste.

Chia Seed Flour

Chia seed flour is made from ground chia seeds and is a great source of fiber, protein, and healthy fats. It has a neutral taste and can be used in a variety of keto recipes.

Sunflower Seed Flour

Made from ground sunflower seeds, sunflower seed flour has a nutty taste and can be used in keto baking.

Almond Flours Nutrition (Macros)

How Many Carbs In Almond Flour?

According to the USDA, there are 16.2 grams of carbs in 100 grams of almond flour.

Fats

Almonds are naturally high in both polyunsaturated and monounsaturated fats.  Almond flour provides 50 grams of healthy fats in a 100-gram serving.  

Protein

With 26.2 grams in a 100-gram serving, almond flour provides a lot more protein than wheat flour. This means your keto cookies can double as a pre-workout snack.

Calories

A 100-gram serving of almond flour contains 622 calories.

FAQ

Is Almond Flour and Almond Meal The Same Thing?

Almond flour and almond meal aren’t the same thing, though they’re both made from the same main ingredient. Almond meal is much coarser and has a nuttier taste in comparison to almond flour, which has a smooth, powdery texture. Both are great options for keto-friendly baking, depending on how you want the finished product to turn out. For a smoother, finer texture, go for blanched almond flour. If you want a crunchier bite, almond meal is the way to go.

How Many Carbs Are in 1 Cup of Almond Flour?

There are almost 24 grams of carbs in one cup of almond flour, according to the USDA.

Is Almond Flour Pasta Keto-Friendly?

Pasta made with almond flour is a great way to satisfy your cravings while sticking to your keto goals. In addition to a lower carb count, almond flour pasta provides more protein, fiber and healthy fats than regular pasta.

Which Flour Is The Lowest in Carbs?

When it comes to keto-friendly flours, almond flour has the lowest carb count with only 6 grams per ¼ cup. Coconut flour is another popular choice for keto dieters, with 8 grams of carbs per ¼ cup. Next on the list is flaxseed meal, with 9 grams in a ¼ cup serving.

Which Is Better for Keto? Almond Flour Or Coconut Flour?

When you check the nutrition facts, it’s easy to see why almond flour is a better option for keto than coconut flour. With half the net carbs and twice the fat of coconut flour, almond flour is definitely the most ideal flour for a ketogenic diet.

Does Almond Flour Spike Blood Sugar?

Almond flour has a low glycemic index, which means it’s unlikely to cause a rapid spike in blood sugar levels. This makes it a great option for diabetics and anyone else who needs to manage their blood sugar

Is Almond Flour Good For Weight Loss?

Besides its effectiveness for the keto diet, almond flour supports weight loss in other ways. Since it’s packed with protein and fiber, it keeps you fuller for longer, which can help to reduce overeating and unhealthy snacking.

Best Keto Almond Flour Recipes 

Keto Almond Flour Cookies

Craving something sweet on your keto diet? With only 5 ingredients and 3 grams of net carbs, these cookies are easy to make and easier to fit into your daily carb limit. 

• Net Carbs: 3 g
• Total Carbs: 5 g
• Calories: 181
• Fat: 17 g
• Protein: 6 g

Keto Pancakes with Almond Flour

Wake up to a delicious and healthy breakfast with these keto almond flour pancakes! At 4 grams of net carbs per serving, you can enjoy a stack of these pancakes without worrying about getting kicked out of ketosis.

• Net Carbs: 4 g
• Total Carbs: 8 g
• Calories: 335
• Fat: 31 g
• Protein: 12 g

Keto Crepes

With their light, airy texture and sweet, buttery taste, these crepes are ready to be stuffed with all your favorite fillings. Enjoy a keto-friendly twist on a classic French breakfast with only 2 grams of net carbs per serving.

• Net Carbs: 2 g
• Total Carbs: 5 g
• Calories: 153
• Fat: 10 g
• Protein: 9 g

Keto Cupcakes

These moist, fluffy cakes are topped with a decadent buttercream frosting and they still come out at under 3 grams of net carbs. They’re perfect for parties, kids’ lunchboxes or with your cup of afternoon tea.

• Net Carbs: 2.4 g
• Total Carbs: 3.9 g
• Calories: 217
• Fat: 20.8 g
• Protein: 5.8 g

Keto Biscuits

These buttery biscuits are a low-carb version of the Southern classic. Made with almond flour and packed with healthy fats, they make a tasty addition to any keto meal.

• Net Carbs: 3 g
• Total Carbs: 6 g
• Calories: 253
• Fat: 23 g
• Protein: 9 g

Keto Bread

There’s no need for your keto diet to prevent you from enjoying sandwiches and toast. With this homemade almond flour bread, you can indulge in all your pre-keto favorites with less than 2 grams of net carbs per slice.

• Net Carbs: 1.9 g
• Total Carbs: 3.9 g
• Calories: 126
• Fat: 11.3 g
• Protein: 4.4 g

Keto Cheesecake with Almond Flour

Here’s the perfect way to satisfy your cheesecake cravings without messing up your keto diet. With its smooth, creamy texture and crispy, low-carb crust, you can’t even tell there’s only 2 grams of net carbs per slice. 

• Net Carbs: 2 g
• Total Carbs: 4 g
• Calories: 176
• Fat: 16 g
• Protein: 5 g

Keto Almond Flour Peanut Butter Cookies

With their nutty flavor and crunchy texture, these keto-friendly cookies are perfect for a guilt-free treat or snack. Even with only 1.4 grams of net carbs per cookie and no sugar added, they’ll still satisfy your sweet tooth!

• Net Carbs: 1.4 g
• Total Carbs: 2.6 g
• Calories: 90
• Fat: 7.7 g
• Protein: 3.7 g

Keto Waffles

These almond flour waffles are a tasty and nutritious option for keto, gluten-free and paleo diets. Enjoy them on their own or with low-carb toppings like berries and sugar-free maple syrup.

• Net Carbs: 3.1 g
• Total Carbs: 6.3 g
• Calories: 391.4
• Fat: 36.7 g
• Protein: 12.3 g

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