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Almond Flour

Almond Flour

EverydayDry

Almond flour is a gluten-free baking staple made from finely ground blanched almonds, characterized by its light texture and mild nutty flavor. With significantly fewer carbohydrates and more protein than wheat flour, it provides heart-healthy monounsaturated fats and vitamin E. This grain-free alternative is favored in paleo and keto diets for creating baked goods with moist textures, while also serving as a nutrient-dense coating for proteins.

Macro Impact

A 1/4 cup serving contains 174 calories, 7g protein, 5g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 174 calories?
Walking3.5 mph, moderate pace
41 min
YogaModerate effort, gentle pace
30 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1/4 cup (28 g)
Amount per serving
Calories174
% Daily Value*
Total Fat14g
18%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat10g
Cholesterol0mg
0%
Sodium0.3mg
0%
Total Carbohydrate5g
2%
Dietary Fiber3g
9%
Total Sugars1g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium65mg
5%
Iron0.9mg
5%
Potassium187mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
3 / 28 g
9%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
10 / 31 g
31%
Polyunsaturated
3 / 23 g
15%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
3 / 19 g
19%
Omega 9
10 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
22%
Leucine
1 / 3 g
18%
Lysine
0 / 2 g
15%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
16%
Valine
0 / 2 g
18%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
19 / 30 mcg
64%
Cobalamin, B12
0 / 2 mcg
0%
Folate
11 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
7 / 15 mg
48%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
65 / 1k mg
6%
Copper
0 / 1 mg
30%
Iron
1 / 13 mg
7%
Magnesium
70 / 370 mg
19%
Manganese
1 / 2 mg
25%
Phosphorous
143 / 700 mg
20%
Potassium
187 / 3k mg
6%
Selenium
0 / 55 mcg
0%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
10 / 45 mcg
22%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Flour, almond. USDA Foundational Foods. FDC ID 2261420.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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