Does Almond Flour Have More Carbs Than Regular Flour? A Nutritional Comparison

November 3, 2025 •

2 min read

With a significant difference in carbohydrate content, the answer to 'Does almond flour have more carbs than regular flour?' is a definitive no. In fact, almond flour is a low-carb, gluten-free alternative, making it a popular choice for those on ketogenic, paleo, or other carb-restricted diets.

Quick Summary

Almond flour contains significantly fewer carbohydrates than all-purpose flour, but is higher in fat and calories. This makes almond flour a favorable option for low-carb and gluten-free diets, while impacting the texture of baked goods due to its lack of gluten.

Key Points

Lower Carbohydrates: Almond flour has significantly fewer carbs (16-24g per 100g) compared to regular flour (73-76g per 100g).
Higher Fat and Calories: Due to its origin, almond flour is much higher in calories and fat, requiring moderation for calorie-controlled diets.
Gluten-Free: Almond flour is naturally gluten-free, making it a suitable alternative for those with celiac disease or gluten intolerance.
Higher Protein and Fiber: Almond flour boasts more protein and dietary fiber than regular flour, which helps promote satiety and digestive health.
Rich in Micronutrients: Almond flour is a good source of vitamins and minerals, including Vitamin E and magnesium, which offer various health benefits.
Different Baking Properties: The absence of gluten in almond flour leads to denser baked goods, often requiring recipe modifications.

Understanding the Core Carbohydrate Difference

Regular all-purpose flour, made from milled wheat, is primarily composed of complex carbohydrates. In contrast, almond flour, made from ground almonds, contains significantly fewer carbohydrates. A 100-gram serving of all-purpose flour typically contains around 73-76 grams of carbs, while the same amount of almond flour has about 16-24 grams. This low-carb profile makes almond flour a preferred alternative for diets like keto. Unlike regular flour which can cause rapid blood sugar spikes, almond flour has a lower glycemic index, leading to a slower release of sugar into the bloodstream.

A Broader Nutritional Look: Beyond the Carbs

Beyond carbohydrates, almond and regular flour have distinct nutritional profiles.

Macronutrient Comparison: Almond Flour vs. All-Purpose Flour (per 100 grams)


Nutrient	Almond Flour	All-Purpose Flour
Calories	~571-622 kcal	~359-364 kcal
Carbohydrates	~16-24g	~73-76g
Fat	~50-52g	~1-2g
Protein	~21-26g	~10-13g
Fiber	~9-14g	~3-4g

As the table indicates, almond flour is higher in calories and fat due to the healthy monounsaturated fats in almonds. It also offers more protein and fiber, promoting satiety. Regular flour is often enriched with B vitamins and iron, while almond flour is a natural source of Vitamin E, magnesium, and manganese.

The Crucial Role of Gluten

Regular flour contains gluten, providing elasticity and structure to baked goods, whereas almond flour is naturally gluten-free. This difference means almond flour baked goods are often denser and may require binders like eggs. They also tend to be moister with a nutty flavor.

Making the Right Choice for Your Diet

The choice between flours depends on dietary needs. Almond flour is ideal for low-carb and gluten-free diets. For calorie-conscious diets, regular flour might be preferred due to almond flour's higher calorie count. Diabetics may benefit from almond flour's lower glycemic index. However, individuals with nut allergies must avoid almond flour.

Conclusion

In conclusion, does almond flour have more carbs than regular flour? No, almond flour is significantly lower in carbohydrates. It serves as a beneficial alternative for those seeking reduced carbs, gluten-free options, or increased healthy fats, protein, and specific vitamins. While it presents some baking differences and is higher in calories, its nutritional advantages make it a favorable choice for many health-focused individuals.

Frequently Asked Questions

Almond flour contains significantly fewer carbs than regular all-purpose flour. For example, a 100-gram serving of almond flour has around 16-24 grams of carbs, while the same amount of all-purpose flour contains approximately 73-76 grams of carbs.

Yes, almond flour is a highly popular and effective choice for a keto diet because of its low carbohydrate content. It allows for baking and cooking low-carb meals that are high in fat and protein.

Almond flour has a higher calorie count because of its high fat content. As a nut-based product, it is rich in healthy monounsaturated fats, which are more calorie-dense than the carbohydrates found in regular flour.

Almond flour can be a great replacement, but it requires recipe adjustments. Its lack of gluten means it won't provide the same structure or elasticity, often resulting in denser and moister baked goods.

Almond flour is often considered better for blood sugar control. Its low glycemic index and higher fiber content mean it releases sugar into the bloodstream more slowly compared to the rapid spike caused by regular, refined wheat flour.

Beyond being low-carb and gluten-free, almond flour is packed with beneficial nutrients. It is a great source of Vitamin E, magnesium, manganese, protein, and dietary fiber.

Yes, almond flour contains significantly more protein than regular flour. Per 100 grams, almond flour can have over 20 grams of protein, while regular flour typically contains 10-13 grams.

Generally, no. A 1:1 substitution is not recommended for most baking recipes due to the different fat and gluten content. Experienced bakers can make adjustments, but it's best to follow recipes specifically designed for almond flour to ensure good results.