How many calories are in 1/4 almond meal? A nutritional guide

December 3, 2025 •

3 min read

According to several nutrition databases, a 1/4 cup serving of almond meal provides an average of 160 to 180 calories. A clear understanding of exactly how many calories are in 1/4 almond meal is crucial for effective diet planning, especially for those on ketogenic or low-carb meal plans.

Quick Summary

A quarter-cup of almond meal contains approximately 160 to 180 calories. This gluten-free flour alternative is rich in healthy fats, protein, and fiber, making it a nutrient-dense option for various recipes.

Key Points

Average Calorie Count: A 1/4 cup serving of almond meal contains approximately 160-180 calories, varying slightly by brand.
Nutrient-Dense: Despite its high calorie count, it is packed with healthy fats, protein, and essential micronutrients like Vitamin E and magnesium.
Low-Carb and Gluten-Free: It is a popular and suitable alternative for those following ketogenic and gluten-free diets.
Higher Fiber Content: Almond meal includes the almond skin, which gives it a slightly higher fiber and antioxidant content than blanched almond flour.
Versatile Ingredient: It can be used in a wide array of recipes, from baking to serving as a gluten-free breading for proteins.
Supports Satiety: Its combination of healthy fats, protein, and fiber promotes a feeling of fullness, which can help with weight management.
Low Glycemic Index: Almond meal causes a minimal impact on blood sugar levels, unlike high-carb refined flours.

The Calorie Breakdown: How Many Calories Are in 1/4 Almond Meal?

Almond meal is made from ground, whole almonds with the skin intact, which contributes to its coarser texture and higher fiber content compared to blanched almond flour. The calorie count can vary slightly depending on the brand and the exact fineness of the grind, but a general consensus from several sources places the calorie count for a standard 1/4 cup (approximately 28-30 grams) in the range of 160 to 180 calories.

For example, some popular brands, such as Bob's Red Mill, show approximately 150 calories for a 1/4 cup serving, while others indicate a slightly higher 170 to 180 calories. This minor variance is typically due to slight differences in the almond variety or moisture content. For consistent calorie tracking, it is always best to check the nutritional label of the specific product you are using.

In-Depth Nutritional Profile for 1/4 Cup Almond Meal

Beyond just the calories, a 1/4 cup serving of almond meal offers a robust nutritional profile that supports overall health. This makes it a far more nutritious option than many other types of flour.

Total Fat: Roughly 15-16 grams. This consists primarily of heart-healthy monounsaturated fats.
Protein: Approximately 6-7 grams, providing a substantial plant-based protein boost.
Carbohydrates: About 5-6 grams of total carbohydrates.
Dietary Fiber: 3 grams of dietary fiber, which aids in digestion and increases satiety.
Vitamins and Minerals: A significant source of Vitamin E, magnesium, manganese, and calcium.

A Comparative Look: Almond Meal vs. Almond Flour

While often used interchangeably, almond meal and almond flour have distinct differences. Here's a quick comparison to help you choose the right one for your culinary needs.


Feature	Almond Meal	Almond Flour
Preparation	Ground whole, unblanched almonds (with skin)	Ground blanched almonds (skin removed)
Texture	Coarser, denser, and more rustic	Very fine and powdery
Appearance	Speckled, light brown color	Uniform, pale tan color
Fiber Content	Slightly higher due to the skin	Slightly lower than almond meal
Nutritional Density	Excellent, with slightly more antioxidants	Excellent, but with fewer antioxidants than the skin provides
Best For	Hearty baked goods, breading, and crusts	Light, fluffy cakes, macarons, and delicate baked items

Practical Applications in Your Kitchen

The versatility of almond meal is one of its biggest advantages, especially for those seeking low-carb, gluten-free, or keto-friendly options. Its rustic texture makes it ideal for many recipes.

Breading and Coatings: Use almond meal as a savory breadcrumb replacement for chicken, fish, or vegetable patties.
Baking: It adds a rich, nutty flavor and a dense, moist texture to cakes, cookies, and quick breads.
Topping: Sprinkle almond meal over fruit crumbles or salads for added crunch and nutrition.
Thickener: It can be used to thicken sauces or soups, adding flavor and body.

Calorie Management and Portion Control with Almond Meal

Because almond meal is a calorie-dense food, it's important to be mindful of portion sizes, particularly if you are focused on weight loss. However, its high protein, fiber, and fat content can actually help manage weight by increasing satiety and reducing hunger pangs.

Measure Accurately: Always use a standard measuring cup or kitchen scale to ensure you are getting the correct portion.
Adjust Recipes: While almond meal can be substituted for traditional flours, you may need to adjust the liquid content of recipes, as it absorbs moisture differently.
Consider the Trade-offs: While high in calories, almond meal provides superior nutrients, a lower glycemic index, and more healthy fats than many other flours. This makes the higher calorie count a worthy trade-off for better nutrition.

For a variety of recipe ideas that incorporate almond meal, explore the collection from Bob's Red Mill.

Conclusion

In summary, understanding how many calories are in 1/4 almond meal confirms its status as a nutrient-packed, higher-calorie ingredient. With an average of 160-180 calories per serving, it offers a wealth of healthy fats, fiber, and protein. While portion control is necessary for calorie management, its nutritional benefits and versatility in gluten-free, low-carb cooking and baking make it an invaluable pantry staple.

Frequently Asked Questions

No, almond meal and almond flour have a very similar calorie content since both are made from almonds. The main differences are in texture and fiber content, with almond meal being coarser and slightly higher in fiber due to the inclusion of the almond skin.

Yes, almond meal is considered a low-carb food, making it an excellent ingredient for low-carb and ketogenic diets. A 1/4 cup serving contains a modest amount of carbohydrates.

Absolutely. Almond meal is a fantastic gluten-free and low-carb substitute for breadcrumbs, perfect for coating chicken, fish, or using in meatball and veggie patty recipes.

Yes, almond meal has a low glycemic index, meaning it causes a slower, more stable release of sugar into the bloodstream. This helps prevent the blood sugar spikes often caused by refined wheat flours.

Due to its high fat content, almond meal can go rancid if not stored correctly. To maximize freshness, it should be kept in an airtight container in the refrigerator or freezer.

The main difference is fineness. Almond meal is a coarser grind with visible brown flecks from the almond skins. Almond flour is ground finer from blanched (skinless) almonds, resulting in a lighter, more uniform texture.

While calorie-dense, almond meal can be beneficial for weight loss. Its high fiber, protein, and healthy fat content promote satiety, helping to reduce overall calorie consumption by keeping you full for longer.