The Calorie and Macronutrient Breakdown
One standard tablespoon (approx. 7g) of blanched almond flour usually has around 40 calories. The higher calorie count comes mainly from the high fat content of almonds. The fats are primarily heart-healthy monounsaturated fats.
The approximate macronutrient breakdown per tablespoon includes:
- Total Fat: 3.5 to 4 grams, with a low amount of saturated fat
- Total Carbohydrates: 1 to 2 grams
- Dietary Fiber: 0.5 to 1 gram
- Protein: 1.5 to 2 grams
This balance of fats, protein, and fiber provides sustained energy and can increase feelings of fullness. The low net carb count is beneficial for those following a ketogenic diet.
Blanched Almond Flour vs. Almond Meal
Blanched almond flour and almond meal have slightly different textures and nutritional values. Blanched almond flour is made from almonds with their skins removed, resulting in a fine, light-colored powder. Almond meal is made from ground whole almonds with the skins still on, leading to a coarser texture and a slightly different nutritional profile. Almond meal may pack differently into a tablespoon, potentially altering the calorie count. For example, some data shows almond meal may have slightly fewer calories per tablespoon compared to blanched flour due to density differences. Always check the specific nutrition label of the product you are using.
How Almond Flour Compares to Other Flours
Comparing the nutritional differences between almond flour and other common flours is important for dietary planning and recipe adjustments. The table below illustrates the differences.
| Flour Type (per 100g) | Calories | Total Fat | Carbs | Fiber | Protein |
|---|---|---|---|---|---|
| Almond Flour | ~571 kcal | ~50 g | ~21 g | ~14 g | ~21 g |
| All-Purpose Wheat | ~359 kcal | ~1.5 g | ~76 g | ~3 g | ~10 g |
| Coconut Flour | ~400 kcal | ~13 g | ~60 g | ~33 g | ~20 g |
Almond flour has more fat and protein, more fiber, but fewer carbohydrates than wheat flour. This makes it a good choice for low-carb and high-fat diets. Compared to coconut flour, almond flour has more fat and fewer carbs, which is often preferred for strict keto diets.
Key Health Benefits and Uses
Almond flour contains beneficial vitamins and minerals. It is rich in Vitamin E, an antioxidant, and magnesium, a mineral for blood sugar control and heart health. The higher fiber content supports digestive health.
Common uses for almond flour include:
- Baking: It is a key ingredient in many gluten-free and keto recipes for cookies, cakes, and muffins. Baked goods tend to be denser.
- Breading: It is a grain-free alternative for breading chicken, fish, or other proteins.
- Thickening: It can be used as a thickener for sauces and gravies, offering a nutty flavor.
- As a substitute: It can be substituted for traditional flour in many recipes, though adjustments to other wet ingredients may be necessary.
Choosing the Best Almond Flour
Consider the fineness of the grind when selecting an almond flour, as this impacts the texture of baked goods. Finer grinds are ideal for delicate pastries, while coarser grinds work well for cookies or as a crust. Blanched flours generally provide a more consistent result. Several brands are highly regarded for their quality, including Bob's Red Mill, Anthony's, and Blue Diamond.
Conclusion
One tablespoon of blanched almond flour has approximately 40 calories, mostly from healthy fats. Despite its higher calorie count compared to wheat flour, almond flour offers substantial nutritional benefits. Its low carbohydrate and gluten-free nature make it a versatile and popular choice for various diets and recipes, from baking to breading. You can find more information about the health benefits of almond flour at WebMD.
