Is Almond Flour Ok for a Keto Diet?

November 24, 2025 •

3 min read

According to research, almond flour is significantly lower in carbohydrates and higher in fat and fiber compared to traditional wheat flour, making it a popular choice for low-carb and keto diets. But is almond flour ok for a keto diet? It can be, if used in moderation and properly accounted for in your daily macros.

Quick Summary

Almond flour is a keto-friendly, low-carb alternative to traditional flour, rich in healthy fats, fiber, and protein. Its low net carb count and versatility make it suitable for many keto baking recipes, though portion control is crucial due to its higher calorie content. Adjustments are often needed when substituting it for other flours.

Key Points

Low in Net Carbs: Almond flour has a significantly lower net carb count than traditional flour, making it suitable for a ketogenic diet.
High in Healthy Fats: Rich in monounsaturated fats, almond flour provides a vital energy source for those in ketosis.
Excellent Source of Nutrients: It is a good source of fiber, vitamin E, and magnesium, offering health benefits beyond just being low-carb.
Versatile for Baking: Almond flour can be used to make a wide variety of keto-friendly baked goods, from cookies and muffins to pizza crusts.
Requires Adjustments in Recipes: Because it is gluten-free, baking with almond flour often requires adding a binder to achieve the right texture.
Calorie-Dense: Due to its high fat content, almond flour is more calorie-dense than wheat flour, so portion control is important.
Not a 1:1 Replacement for All Flours: When substituting other keto flours, like coconut flour, be aware that their differing absorbency rates will require recipe adjustments.

Why almond flour works on a keto diet

Almond flour is made from blanched, finely ground almonds, which gives it a distinct nutritional profile compared to grain-based flours. Unlike high-carb wheat flour, almond flour is low in net carbohydrates, making it a staple in the keto community.

The nutritional breakdown

One of the key reasons almond flour is considered keto-friendly is its macro-nutrient ratio. For a typical 1/4 cup (approx. 28g) serving, you get a balance of macros that aligns with ketogenic principles:

Low Net Carbs: With around 6g total carbs and 3g of fiber, it nets out to only 3g of net carbs per serving.
High in Healthy Fats: It contains approximately 14g of healthy fats, primarily heart-healthy monounsaturated fats.
Moderate Protein: Each serving offers a decent 6g of protein.

This composition helps keep your total carb intake low while providing essential fats and protein, supporting ketosis.

Health benefits beyond macros

In addition to its favorable macronutrients, almond flour offers several health benefits:

Nutrient-Dense: It is packed with vitamins and minerals, including magnesium, vitamin E, manganese, and calcium.
Blood Sugar Control: Its low glycemic index helps stabilize blood sugar levels, preventing the spikes and crashes associated with refined flours.
Heart Health: The monounsaturated fats can help improve cholesterol levels, contributing to better heart health.

How to use almond flour for keto baking

Baking with almond flour differs from baking with traditional flour because of its lack of gluten, which acts as a binder. This means you may need to make adjustments to your recipes. Here are some tips:

Binders are Key: Because almond flour lacks gluten, adding binding agents like eggs, psyllium husk powder, or xanthan gum is often necessary to prevent baked goods from being too crumbly.
Moisture Levels: Almond flour creates a denser, more moist texture. You might need to adjust liquid quantities depending on the recipe.
Flavor Profile: It imparts a subtle, nutty flavor that works well in many sweet and savory recipes, from cookies and muffins to pizza crusts and breading.
Storage: Due to its high fat content, almond flour can go rancid. It's best to store it in an airtight container in the refrigerator or freezer to extend its shelf life.

Almond flour vs. coconut flour for keto

While both are popular keto flour alternatives, they have different properties. Choosing the right one depends on your recipe and dietary needs.


Feature	Almond Flour	Coconut Flour
Carbohydrate Content	Lower per cup.	Very high in fiber, so fewer net carbs per recipe, but more overall carbs per cup due to absorption.
Texture	Fine, moist, and dense, similar to wheat flour.	Powdery and very dry, highly absorbent.
Flavor	Subtle, nutty taste.	Stronger, sweet coconut flavor.
Absorbency	Low absorbency, requiring standard liquid amounts.	High absorbency, requiring significantly more liquid and eggs.
Fat Content	High in heart-healthy monounsaturated fats.	Lower in fat than almond flour.
Best For	Cakes, cookies, and flaky crusts.	Dense baked goods, breads, and muffins.

Making your own almond flour

For a fresher and potentially more cost-effective option, you can make almond flour at home using a food processor or high-speed blender.

Steps to make homemade almond flour:

Start with Blanched Almonds: Blanched almonds (skins removed) produce the finest, lightest-colored flour.
Process in Batches: Place a small amount of blanched almonds (about 1 cup) in your food processor or blender.
Pulse Carefully: Pulse the almonds in short bursts, for a total of 20-60 pulses depending on your machine, scraping down the sides as needed.
Avoid Over-processing: The key is to avoid over-processing, which will release the almond's oils and turn it into almond butter.
Sift for Finer Texture: For a super-fine texture, you can sift the finished flour to remove any larger pieces.

Conclusion: Navigating almond flour on keto

Almond flour is an excellent, versatile, and nutritious ingredient for a ketogenic diet, offering a low-carb, gluten-free alternative for a wide range of recipes. Its unique properties and macronutrient profile make it a reliable substitute for traditional flours, allowing you to enjoy baked goods without compromising ketosis. However, its higher calorie density necessitates mindful portion control to stay within your daily caloric limits. By understanding its characteristics and how it compares to other keto flours, you can successfully incorporate almond flour into your keto lifestyle and create delicious, satisfying meals and treats.

Authoritative resource

For more information on the nutritional benefits of almond flour and its uses, review this guide from Medical News Today: Almond flour: Nutrients, benefits, and uses.

Frequently Asked Questions

Almond flour is made from blanched almonds with the skins removed and is more finely ground, resulting in a lighter texture. Almond meal is made from whole, unblanched almonds with the skins left on, making it coarser and darker in color.

No, almond flour cannot be substituted 1:1 for wheat flour in most recipes. Almond flour lacks gluten and has a different fat and moisture content, so it requires recipe adjustments, including adding binders like eggs or psanthan gum.

Due to its high fat content, almond flour can go rancid. To maintain freshness, store it in an airtight container in the refrigerator for up to six months or in the freezer for up to a year.

Almond flour has a mild, subtle, and slightly nutty flavor. When used in baked goods, it typically adds to the flavor profile rather than overpowering it.

Yes, since almond flour is made from 100% ground almonds, it is naturally gluten-free and is an excellent option for those with celiac disease or gluten intolerance.

Yes, because of its higher fat content, almond flour is more calorie-dense than traditional wheat flour. Therefore, portion sizes must be managed carefully on a keto diet.

Almond flour is versatile and commonly used for keto-friendly baked goods like cookies, muffins, pancakes, and cakes, as well as for breading meats or creating pizza crusts.