Almond Meal Nutrition Facts: Why It’s a Healthy Addition to Your Diet

by Joost Nusselder Updated:  July 5, 2022

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Almond meal is made from ground almonds but is coarser than almond flour. It is basically almond flour one step before it becomes flour.

It’s a versatile ingredient used in baking and cooking. It’s perfect for low-carb and gluten-free diets, and it’s also high in protein and healthy fats. 

Let’s look at what almond meal is, how it’s made, and why it’s so popular.

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Almond Meal: The Fine, Natural, and Versatile Ingredient You Need to Know

Almond meal is a type of flour made by grinding whole almonds, including the skin. The process takes raw almonds and grinds them into a fine or coarse powder, depending on the setting used. The result is a slightly sweet and nutty product that can be used in a variety of recipes, both sweet and savory.

What is the Difference Between Almond Meal and Almond Flour?

The terms “almond meal” and “almond flour” are often used interchangeably, but there is a slight difference between the two. Almond meal is made by grinding whole almonds, including the skin, while almond flour is made by grinding blanched almonds, which have had their skin removed. Almond meal is coarser and may contain bits of almond skin, while almond flour is finer and has a more consistent texture. However, both can be used as a substitute for wheat flour in gluten-free baking.

How to Make Almond Meal

You can make almond meal at home by following these simple steps:

• Place raw almonds in a blender or food processor.
• Pulse the almonds until they are ground into a coarse or fine powder, depending on your preference.
• Be careful not to over-process the almonds, or they will turn into almond butter.
• If you want a finer texture, you can sift the almond meal to remove any larger bits of almond skin.

Common Misconceptions About Almond Meal

There are a few misconceptions about almond meal that are worth addressing:

• Almond meal is not the same as almond butter. Almond butter is made by grinding almonds until they turn into a smooth paste, while almond meal is a coarser powder.
• Almond meal is not the same as wheat flour. While almond meal can be used as a substitute for wheat flour in gluten-free baking, it does not perform the same way as wheat flour. It requires careful measuring and may need to be combined with other gluten-free flours to achieve the desired result.
• Almond meal is not a low-fat food. While almonds are a healthy food, they are also high in fat. Almond meal is no exception, so it should be used in moderation.

When Almond Meal is the Perfect Ingredient

Almond meal is a great substitute for wheat flour in gluten-free and low-carb recipes. It’s a natural and vegan ingredient that is typically made by grinding blanched almonds into a fine, powdery texture. Almond meal is a key ingredient in many delicious baked goods, including bread, cookies, and treats. Here are some reasons why almond meal shines in gluten-free and low-carb baking:

• It has a neutral flavor that won’t overpower other ingredients.
• It’s lighter and fluffier than traditional wheat flour, which can result in a nice, fluffy texture in baked goods.
• Almond meal is low in carbs and high in healthy fats, making it a great option for those following a ketogenic diet.

As a Crusted Coating for Meat and Vegetables

Almond meal is a prominent ingredient in many recipes for crusted meat and vegetables. It’s a simple and quick way to add a nice crunch and flavor to your dishes. Here are some tips for using almond meal as a crusted coating:

• Mix almond meal with some spices and herbs to add more flavor.
• Dip the meat or vegetables in beaten egg before coating them in almond meal to help the coating stick.
• Bake the crusted meat or vegetables in the oven for a healthier option instead of frying.

As a Substitute for Bread Crumbs

Almond meal is a great substitute for bread crumbs in recipes. It’s a low-carb and gluten-free option that can be used in a variety of dishes. Here are some examples of how to use almond meal instead of bread crumbs:

• Use almond meal to make a homemade stuffing for poultry or vegetables.
• Add almond meal to meatballs or meatloaf instead of bread crumbs.
• Use almond meal as a topping for casseroles or gratins.

As a Key Ingredient in Homemade Almond Butter

Almond meal is a key ingredient in making homemade almond butter. It’s a quick and easy process that only takes a few minutes in a blender or food processor. Here’s a tutorial on how to make homemade almond butter using almond meal:

• Start by grinding raw almonds into a fine powder in a blender or food processor. This will turn into almond meal.
• Keep blending the almond meal until it starts to turn into almond butter. This process takes a few minutes, so be patient.
• Add a pinch of salt or some honey for flavor, if desired.
• Store the almond butter in a jar in the fridge for up to two weeks.

As a Nice Addition to Sweet and Savory Foods

Almond meal is a versatile ingredient that can be used in both sweet and savory dishes. It adds a nice nutty flavor and texture to your food. Here are some common ways to use almond meal:

• Add almond meal to smoothies for a protein boost.
• Use almond meal as a thickener in soups and stews.
• Mix almond meal with some honey and cinnamon for a delicious topping for oatmeal or yogurt.

Discover the Nutritional Value of Almond Meal

Almond meal is a natural and healthy alternative to traditional flour, and it’s praised for its nutritional value. Here’s an approximate breakdown of the nutritional information for one cup of almond meal:

• Calories: 640 kcal
• Total Fat: 56 g
• Saturated Fat: 4 g
• Cholesterol: 0 mg
• Sodium: 0 mg
• Total Carbohydrates: 20 g
• Dietary Fiber: 12 g
• Net Carbs: 8 g
• Sugars: 4 g
• Sugar Alcohols: 0 g
• Protein: 24 g
• Glycemic Load: 4

Essential Nutrients Packed in Almond Meal

Almond meal is not only low in carbs and gluten-free, but it’s also packed with essential nutrients that your body needs. Here are some of the nutrients you’ll find in almond meal:

• Calcium: 380 mg
• Iron: 5 mg
• Magnesium: 490 mg
• Phosphorus: 1000 mg
• Potassium: 1130 mg
• Zinc: 5 mg
• Copper: 1 mg
• Selenium: 8 mcg
• Folate: 50 mcg
• Vitamin E: 25 mg
• Vitamin C: 0 mg
• Vitamin D: 0 mcg
• Vitamin K: 0 mcg
• Choline: 80 mg

Uses of Almond Meal in Baking and Cooking

Almond meal is ideal for baking and cooking, and it can be used in a variety of dishes and recipes. Here are some great uses for almond meal:

• Baked goods: Almond meal is a great substitute for flour in cookies, cakes, and bread.
• Hot dishes: Almond meal can be used as a coating for chicken or fish, or as a thickener for soups and stews.
• Sweet treats: Almond meal can be added to smoothies, yogurt, or oatmeal for a sweet and healthy treat.
• Supplemental flour: Almond meal can be used as a supplemental flour in recipes that call for spelt or coconut flour.

Almond Meal Blackberry Scones Recipe

Here’s a delicious recipe for almond meal blackberry scones that you’ll love:

Ingredients:

• 2 cups almond meal
• 1/4 cup coconut flour
• 1/4 cup honey
• 1/4 cup coconut oil
• 2 eggs
• 1 tsp baking powder
• 1/2 tsp salt
• 1 cup blackberries

Instructions:
1. Preheat the oven to 350°F.
2. In a mixing bowl, combine almond meal, coconut flour, baking powder, and salt.
3. In a separate bowl, whisk together honey, coconut oil, and eggs.
4. Add the wet ingredients to the dry ingredients and mix well.
5. Fold in the blackberries.
6. Form the dough into a circle and cut into 8 pieces.
7. Place the scones on a baking sheet and bake for 20-25 minutes.

Enjoy your delicious and healthy almond meal blackberry scones!

Almond Meal vs Almond Flour: What’s the Difference?

Almond meal and almond flour are both made by grinding almonds, but the main difference between the two is the texture. Almond meal is made by grinding almonds that still have their skins on, resulting in a coarse texture. On the other hand, almond flour is made by grinding blanched almonds, resulting in a fine texture that’s similar to traditional wheat flour.

Nutritional Differences

Almond meal and almond flour also differ in their nutritional content. Almond meal contains more fiber than almond flour because it contains the skin of the almond. The presence of this fiber means that almond meal has a slightly higher fat content than almond flour. However, both almond meal and almond flour are low in carbs and are a great substitute for traditional flour in many recipes.

Uses in Cooking and Baking

The differences in texture and nutritional content mean that almond meal and almond flour are best used in different ways. Here are a few examples:

• Almond meal is great for adding texture and a nutty flavor to dishes like meatballs or as a coating for chicken or fish.
• Almond flour is better suited for baking and making delicate pastries and cakes. It’s also a great substitute for traditional flour in gluten-free or vegan recipes.

Price and Availability

Almond flour is typically more expensive than almond meal because it requires blanched almonds, which are a bit harder to produce. However, both almond meal and almond flour are widely available in most grocery stores and online.

Conclusion

So, almond meal is a flour made from ground almonds, and it’s a great substitute for wheat flour. It’s perfect for baking delicious cakes and cookies, and it’s also a healthy alternative to traditional flour. You can use it in both sweet and savory dishes, and it’s a great way to add some nutty flavor to your food. So, don’t be afraid to experiment with it! You might just find a new favorite ingredient!

Check out our new cookbook

Bitemybun's family recipes with complete meal planner and recipe guide.

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Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.