4 Health Benefits Almond Flour and Almond Meal

Gluten free almond flour [Thumbnail image]

Almond flour and almond meal are popular gluten-free ingredients used in everything from cakes and cookies to meat and vegetables. They’re quite similar, and sometimes even labeled as meal and flour. 

The Difference

Both are made from ground almonds, though almond flour and almond meal have two subtle differences that set them apart. Almond flour typically made from blanched almonds which have had the skins removed, and is ground more finely than almond meal, which typically still contains the skins and has a more coarse grind.

Almond cookie

Almond flour

Almond flour isn’t a type of milled flour, rather it is simply finely ground almonds. It’s typically made with blanched almonds and lacks the dark flecks of skin, though this isn’t always the case. It’s the main ingredient in French macarons, and commonly used for airy cakes, as well as cookies and quick breads. Is almond flour gluten free? Yes, almond flour is gluten free.

Almond Meal

Almond meal made from ground almonds, though, typically has a more coarse texture and contains the skins. It’s commonly used for baked goods like cookies and quick breads, and because of the coarse texture it can be used as a substitute for breadcrumbs for coating meat and topping vegetables and casseroles.

almond flour

How to use

Since almond meal and almond flour have different textures, depending on your baking project or task, what you use can make a difference in how your food turns out. For example, if you’re making delicate macarons or a light, airy cake, you’ll want to reach for more fine almond flour so baked goods the light texture you’re looking for. If your recipe is more forgiving, like quick bread or breaded meat, it likely won’t matter much, and you can use either one.

Health benefits

  • Rich in vitamin E and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, and heart disease. It’s also an excellent source of Magnesium.
  • Rich in monounsaturated fat, which can help keep cholesterol under control. Reducing cholesterol significantly lowers the risk of heart disease. 
  • Has a low glycemic index food. Compared to wheat flour, almond flour has fewer sugars and carbohydrates. Switching to almond flour can help people with diabetes manage their blood sugar levels more effectively.
  • Contains a lot of prebiotic dietary fiber. This type of fiber digested by bacteria in your small intestine. Getting enough prebiotic dietary fiber leads to a healthier, more efficient digestive system.
Homemade tart with almond flour and almond petals.

Nutrients per Serving

A ¼ cup serving of almond flour (the amount typically found in a single serving of a baked good) contains:

  • Calories 180 kcal.
  • Proteins 7 gr.
  • Fat 15 gr.
  • Carbs in almond flour 5 gr.
  • Fiber 3 gr.

More recipes and information about nutrition here.


Brand “Blue Diamond Almonds” offers a Flour in package 1.36 kilograms. Great in recipes and baking. Supports Keto and paleo lifestyles. Finely sifted and made with high quality blanched almonds.

blue diamond almond flour gluten free blanched finely sifted

Brand “Barney Butter” offers a Flour in package 0.38 kg. Clean eating plant-based protein that is certified Paleo, KETO, Vegan and Kosher. Made from premium California almonds.

barney skin free almond flour paleo keto non gmo peanut free

Brand “Silk” offers an Almond Milk. Unsweetened vanilla almond milk tastes great in baking recipes, mixed with coffee, or on its own. Dairy-, lactose-, and casein-free; absolutely no added sugar, soy, gluten, eggs, or MSG. Has 50% more calcium than dairy milk*; an excellent source of vitamin E; zero cholesterol; 0g saturated fat per serving; just 30 calories per serving.

silk shelf stable almond milk unsweetened vanilla dairy free vegan non gmo project verified
Posted in Nutrition

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