Almond Meal vs. Almond Flour: What's the Difference?

Medically Reviewed on 8/24/2022
Almond Meal vs. Almond Flour
Almond meal and flour are similar enough that you can often use one in place of the other in a pinch.

Almond flour and almond meal are important ingredients in gluten-free baking and low-carb and keto diets. Both are different although sometimes the terms are used interchangeably.

Both almond meal and flour are made from almonds yet there is a difference in how they are processed.

How are almond meal and almond flour processed?

Almond flour is made from peeled almonds, so it is white. It has a fine texture and is ideal for baking.

Almond meal is made from unpeeled almonds and appears darker with brown specks. It varies in coarseness, from a fine, powdery texture to a slightly coarser texture.

  • Almond flour is the finest grind possible, but it is coarser than regular wheat flour. If you grind almonds for too long, they will turn into almond butter.
  • Their textures are the main differentiating factor.
  • Both have the same calories.
  • However, almond meals have higher fiber content due to the presence of skin. 
  • The skin makes almond meal slightly higher in micronutrient content than almond flour.
  • Almond skin is a rich source of antioxidants, such as flavonoids, tannins, and polyphenols. The function of these antioxidants is to reduce the free radicals in the body. So, almond meal is better than almond flour in terms of nutrition.

How to use almond meal and flour

Almond meal and flour are similar enough that you can often use one in place of the other in a pinch. The only time you cannot swap flour and meal is when texture plays a big role. The meal can work as a breadcrumb substitute. Alternatively, flour is better in lighter, fluffier recipes, such as cakes or macaroons. Because almond meal contains the skin, it has a slightly bitter taste.

Almond flour might be better in sweeter recipes.

Can almond meal be substituted with almond flour or vice versa?

Well, you can substitute almond meal for almond flour, provided that the almond meal is very finely ground. In that case, the substitution should not in any way affect the texture of the final product.

  • You can process almond meal briefly in a food processor or blender until it is finer in texture.
  • However, because the almond meal is made from unpeeled almonds, it is darker in color, which will reflect in the final bakes.
  • The color does not matter if you are making brownies or chocolate cake. If you use almond meal in vanilla sponge cakes, they will not have an even, light, off-cream color.
  • Use almond flour in place of almond meal if the bake requires a finely ground almond product.
  • However, if you need coarsely ground almonds for the recipe, then almond flour will not be a good substitute.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

Nutritional value of almond flour

A quarter cup of almond flour contains:

Table. The nutritional content of almond flour (quarter cup)
Nutrient Amount
Calories 180
Carbohydrates 5 grams
Protein 7 grams
Fat 15 grams
Fiber 3 grams
Sugar 1 gram

6 health benefits of almond flour

  1. Manganese helps clot blood and break down carbohydrates and fats.
  2. Magnesium present in almond flour helps regulate blood sugar levels.
  3. Almond flour has a low glycemic index. So, taking almond flour will be good for people with diabetes.
  4. Almond flour contains dietary fiber, which is good for the gut.
  5. The monosaturated fat present in almond flour reduces cholesterol levels. Reduced cholesterol levels further lower the risk of cardiovascular diseases and keep the heart healthy.
  6. Almond flour lowers the risk of cognitive diseases, such as Alzheimer's disease, due to its rich antioxidant, including vitamin E content.

Almond meal nutrition facts

The nutritional value of the almond meal is almost the same as almond flour, only the dietary fiber is more in an almond meal than in almond flour.

The almond meal provides more antioxidants, such as flavonoids and tannins.

To conclude, almond meal and flour are used for cooking and baking. There is a slight difference in their nutrient contents. Almond meal is coarse and almond flour is fine in texture.

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Medically Reviewed on 8/24/2022
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