Understanding Nutrition: How many calories are in 2 tablespoons of almond meal?

November 6, 2025 •

3 min read

According to nutritional data from brands like Bob's Red Mill, a standard 2-tablespoon serving of almond meal contains approximately 80 calories. Answering the question, how many calories are in 2 tablespoons of almond meal? reveals this popular gluten-free and low-carb flour alternative offers a calorie-dense boost of healthy fats and nutrients.

Quick Summary

A 2-tablespoon serving of almond meal provides about 80 calories, primarily from healthy monounsaturated fats. It is a nutritious, high-fiber, and low-carb option, making it ideal for keto and gluten-free dietary plans.

Key Points

Caloric Density: A 2-tablespoon serving of almond meal contains approximately 80 calories, primarily from healthy fats.
Rich in Nutrients: Almond meal is a good source of vitamin E, magnesium, and dietary fiber, especially compared to refined wheat flour.
Blood Sugar Management: With a low glycemic index and high magnesium content, it helps control blood sugar and prevent energy crashes.
Gluten-Free Alternative: As a naturally gluten-free product, it is a great alternative for those with celiac disease or gluten intolerance.
Almond Meal vs. Flour: Almond meal is coarser and retains the almond skins, which gives it a slightly higher fiber and antioxidant content than blanched almond flour.
Versatile Ingredient: It can be used in a variety of recipes, from baking and crusts to toppings and smoothies.

Almond Meal: A Nutrient-Dense Flour Alternative

Almond meal is a popular ingredient made from grinding raw, whole almonds, including their skins. This process results in a coarser texture compared to the more finely ground, blanched almond flour. Due to the presence of the almond skin, almond meal often contains slightly more fiber, antioxidants, and nutrients like vitamin E than its blanched counterpart. It's a versatile flour substitute, prized for its nutty flavor and moistening qualities in gluten-free, keto, and low-carb baking.

The Caloric Breakdown of Almond Meal

When considering how many calories are in 2 tablespoons of almond meal?, it's important to look at the macronutrient composition. For a typical 2-tablespoon serving (approximately 14 grams), the calorie count is around 80 calories. This energy is derived from the following breakdown of macros:

Fat: About 6 to 7 grams, mostly healthy monounsaturated fats.
Protein: Approximately 3 to 4 grams, providing a good plant-based protein source.
Carbohydrates: Around 3 to 5 grams, with a portion of this being dietary fiber.

Beyond Calories: The Health Benefits of Almond Meal

While the calorie count is a key consideration, the health benefits of almond meal extend far beyond just energy. The nutrient profile inherited from whole almonds makes it a valuable addition to a balanced diet.

Rich in Nutrients Almond meal is a nutritional powerhouse, especially when compared to refined wheat flour. It is a great source of essential vitamins and minerals.

Vitamin E: A potent antioxidant that protects cells from oxidative damage, helping to reduce the risk of heart disease and support skin health.
Magnesium: Important for blood sugar control, nerve function, and blood pressure regulation.
Manganese: A trace mineral that plays a role in bone health, metabolism, and antioxidant defenses.
Fiber: The high fiber content in almond meal aids digestion and helps promote a feeling of fullness, which can be beneficial for weight management.

Supports Heart Health The monounsaturated fats in almond meal can help lower 'bad' LDL cholesterol levels, contributing to improved cardiovascular health. The combination of healthy fats, fiber, and magnesium supports overall heart function.

Better for Blood Sugar Control With a low glycemic index, almond meal releases sugar slowly into the bloodstream. This helps prevent the blood sugar spikes and crashes associated with high-carb refined flours, making it a smart choice for individuals managing diabetes or seeking more stable energy levels. The high magnesium content further aids in improving insulin function.

Almond Meal vs. Almond Flour: A Detailed Comparison

While the terms are often used interchangeably, there are key differences in texture, appearance, and usage between almond meal and almond flour, though their overall calorie count is very similar. The nutritional distinctions primarily come from the presence of the almond skin in the meal.


Feature	Almond Meal	Almond Flour
Starting Material	Ground whole, unblanched almonds (skins intact)	Ground blanched almonds (skins removed)
Texture	Coarser, grainier, and denser	Finer, lighter, and more powdery
Appearance	Speckled with brown flecks from the skin	Pale, off-white color
Nutritional Edge	Slightly higher fiber and antioxidant content	Milder, more uniform product for delicate baking
Best For	Rustic-style baking (cookies, bread), coatings for meats	Light, fluffy baked goods (macarons, cakes)

Culinary Uses and Tips

Almond meal's versatility makes it a great ingredient for various culinary applications.

Baking: Use it in cakes, cookies, and quick breads for a moist, tender crumb and nutty flavor. It can replace some or all of the traditional flour, but may require extra egg or binding agents due to the lack of gluten.
Coatings: Create a crispy, gluten-free coating for fish, chicken, or vegetables by using almond meal in place of breadcrumbs.
Toppings: Sprinkle it over casseroles or fruit crumbles for a nutty, crunchy topping.
Breakfast Boost: Stir a tablespoon or two into your morning oats, porridge, or smoothies for an extra dose of protein and healthy fats.
Crusts: It's an excellent base for a gluten-free pie or tart crust.

Conclusion

Understanding how many calories are in 2 tablespoons of almond meal? is a straightforward process, revealing a nutrient-rich ingredient with approximately 80 calories. Beyond the caloric value, almond meal offers significant nutritional benefits, including healthy fats, fiber, vitamins, and minerals that support heart health and blood sugar control. As a versatile, gluten-free alternative to traditional flours, it can enhance a wide range of both sweet and savory dishes, providing a healthful and flavorful boost to your diet.

Learn more about almond flour and meal, including recipe ideas and trends, from The Almond Board of California.

Frequently Asked Questions

The main difference lies in how they are made. Almond meal is made from grinding raw, whole almonds with the skins on, resulting in a coarser texture. Almond flour is typically made from finely ground, blanched almonds with the skins removed.

Yes, almond meal is highly suitable for a keto diet. It is low in carbohydrates and high in healthy fats and protein, making it an excellent flour alternative for those following a ketogenic diet.

Almond meal can often be used as a substitute for wheat flour, especially in gluten-free baking. However, due to its denser texture and lack of gluten, recipes may require adjustments, such as adding extra binding agents like eggs.

Absolutely. In addition to being a low-carb alternative, almond meal is packed with nutrients like vitamin E, magnesium, and antioxidants. It can help regulate blood sugar, support heart health, and promote better digestion due to its fiber content.

Due to its high oil content, almond meal can go rancid if not stored properly. It should be kept in an airtight container in the refrigerator or freezer to extend its shelf life and prevent it from oxidizing.

Almond meal is made from whole, unblanched almonds, meaning the skin is included. The skin contains a higher concentration of antioxidants, such as vitamin E, which help protect the body from damage by free radicals.

Almond meal is ideal for recipes where a denser, nuttier texture is desired. This includes cookies, rustic breads, fruit crumbles, and as a breading for meats or vegetables.