Understanding Your Diet: How many calories are in an almond meal?

November 7, 2025 •

2 min read

According to nutrition data, a typical 1/4 cup serving of almond meal contains approximately 150-180 calories. This calorie count is a crucial consideration for anyone following a specific diet plan and wondering how many calories are in an almond meal.

Quick Summary

This article explores the caloric content of almond meal across various serving sizes, detailing its macronutrient profile and valuable health benefits. It also clarifies key nutritional differences and provides usage tips.

Key Points

Calorie Density: Almond meal is a calorie-dense food, with a 1/4 cup serving containing approximately 150-180 calories.
Rich in Nutrients: It is a great source of healthy fats, plant-based protein, and fiber, and also provides significant amounts of vitamin E and magnesium.
Supports Dieting Goals: Its low-carb and high-fiber profile helps with blood sugar control and increases satiety, which can aid in weight management.
Gluten-Free Alternative: Almond meal is a naturally gluten-free option, making it suitable for celiac disease sufferers or those with gluten intolerance.
Versatile Ingredient: It can be used in numerous recipes, from sweet baked goods and dessert crusts to savory breadings and smoothie additions.

Almond Meal: A Calorie and Nutritional Overview

Almond meal is a popular and versatile ingredient, particularly for those on gluten-free, low-carb, or ketogenic diets. Understanding its nutritional makeup, including how many calories it contains, is essential for effective diet planning.

Calorie Count by Serving Size

The number of calories in almond meal varies slightly by brand, but general guidelines exist for common serving sizes:

Per 1/4 cup (approximately 28g): Typically between 150 and 180 calories.
Per 1 oz (28g): Around 160-174 calories.
Per 1 cup (approximately 112g): Can range from 600 to 648 calories.
Per 100 grams: Usually around 575-600 calories.

Macronutrient Breakdown

Almond meal is rich in healthy fats and provides protein and fiber while being low in carbohydrates. A 1/4 cup (approx. 28g) generally offers:

Fat: 14-16 grams, mostly monounsaturated fats.
Protein: About 6-7 grams.
Carbohydrates: Roughly 6 grams, with a low net carb count due to fiber content.
Fiber: Around 3 grams.

Key Vitamins and Minerals in Almond Meal

Almond meal is also a source of micronutrients:

Vitamin E: An antioxidant.
Magnesium: Supports blood sugar control and nerve function.
Manganese: Important for metabolism and bone formation.
Calcium: Essential for bone health.

Almond Meal vs. Almond Flour: A Nutritional Comparison

Almond meal and almond flour differ in their preparation and nutritional profile. Almond meal includes the almond skins, while almond flour uses blanched, skinless almonds.


Feature	Almond Meal	Almond Flour
Skins	Included	Removed
Texture	Coarser	Finer
Appearance	Specks of brown	Pale or white
Fiber Content	Slightly higher	Slightly lower
Antioxidants	Higher	Lower
Taste	More rustic	Milder
Best for	Quick breads, muffins, crusts	Delicate pastries, macarons

Using Almond Meal in a Healthy Diet

Almond meal's fiber and protein can increase satiety, aiding in weight management. Its low glycemic index is beneficial for blood sugar control.

Ways to use almond meal include:

Baking: Substituting some wheat flour for added moisture and flavor.
Breading: A gluten-free alternative for coating foods.
Crusts: For low-carb pies or tarts.
Smoothies: For added protein and healthy fats.
Topping: On yogurt, oatmeal, or fruit.

Conclusion

Although calorie-dense, almond meal provides significant nutritional benefits. Understanding its caloric content allows for mindful consumption, while its rich profile of healthy fats, protein, and micronutrients makes it a versatile ingredient for various diets and recipes.

Visit the Almond Board of California for more information on the nutritional aspects of almonds.

Frequently Asked Questions

Almond meal is significantly more calorie-dense than wheat flour due to its higher fat content. While 1/4 cup of almond meal has around 160-180 calories, the same amount of wheat flour is much lower.

Yes, almond meal is very suitable for a ketogenic diet. Its low carbohydrate and high healthy fat content make it an ideal flour substitute for keto baking.

The main difference is that almond meal is made from ground whole almonds with the skins on, giving it a coarser texture and slightly higher fiber content. Almond flour is made from blanched (skinless) almonds and is finer.

To manage the calorie intake, use almond meal in smaller, portion-controlled amounts. You can also mix it with other lower-calorie flours or ingredients in recipes.

Yes, almond meal is a great source of protein, healthy monounsaturated fats, dietary fiber, vitamin E, magnesium, and calcium.

Yes, you can easily make almond meal at home by blending or pulsing whole, raw almonds in a food processor or high-speed blender until they reach a coarse, mealy consistency.

Because of its high fat content, almond meal can go rancid if not stored correctly. It should be kept in an airtight container in the refrigerator or freezer to maintain optimal freshness.