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Ground almonds (250g)

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Almond flour nutritional information

Nutritional information (per 100g)
Net carbs 6.9g
Protein 21.1g
Fat 55.8g
- of which saturates 4.7g
Fibre 7.4g
Energy 598cal

Are ground almonds suitable for my low-carb diet?

Atkins Yes - nuts are allowed from Phase 2 (OWL)
Dukan No - nuts are not allowed due to their high fat content
South Beach Yes, from Phase 1 onwards
Keto Yes, due to the low net carbs content
Paleo / Primal Yes

Baking with ground almonds (almond meal)

Almond meal is one of the most commonly used low-carb baking staples. It is low in carbs and high in fat, making it perfect for low-carb diets. It doesn't have a strong almond taste, which makes it suitable for all types of sweet and savoury baking.

Most traditional recipes that use wheat flours can be adapted to work with almond flour. Unfortunately, in most cases, you can't just simply swap them at 1:1 ratio, because almond flour (and any other nut-based flour) has very different characteristics to grain-based flours. It has a much higher content of fat and moisture, and doesn't have any gluten - which is what gives white bread its typical texture.

If you have no previous experience of low-carb baking, start out by trying some almond-flour recipes that have already been tried and tested by others. There are plenty of recipes out there - some are included below (view recipes).

There are many other websites dedicated to low-carb, gluten-free baking, with hundreds further recipes. We also recommend this low-carb baking book by Peter Reinhart.

If you would like to try adapting your favourite wheat-based baking recipes yourself, remember that the mixture will need less moisture, and the batter will look thicker than usual. It will need some additional protein to replace gluten - eggs, flaxseeds or even whey protein work well. You might need a bit more of the raising agents than you would use in traditional baking. Finally, check out some specialist gluten-free baking ingredients like xanthan gum, which can further help to improve the texture of your baked goodies.

Ground almonds vs almond flour

You might have come across different names for this type of product - "almond flour", "almond meal" and "ground almonds". Although ground almonds are often referred to as almond flour, technically they are not exactly the same.

Ground almonds (also called almond meal) are just that - blanched almonds ground as finely as possible without using additional techniques. Nutritional profile is the same as that of blanched almonds (slightly less fibre than whole almonds because the skins are removed).

almond meal

Ground almonds

Almond flour is typically ground more finely, to the point where its texture is powdery, almost like that of white wheat flour. In order to make this possible, the mixture is defatted - ground almonds are cold-pressed to squeeze some oil out of them, then dry the remains and grind them further. Nutritional profile is therefore different - less fat and fewer calories, also slightly fewer carbs. The texture of almond flour is much closer to traditional baking than that of ground almonds.

almond flour

Almond flour

The product on this page is ground almonds.
We also stock almond flour.

Storing ground almonds

It is best to store almond flour in a sealed bag or container, otherwise it will dry out quickly. If this happens, it can still be used, but you may have to add more moisture to the mixture. Ideally, it should be stored in a cool dry place.

Allergy information

Made from nuts. Packed in an environment which also handles peanuts, sesame seeds, gluten, soya, milk and sulphured fruits.

Suma: About the brand

Suma is the UK’s largest independent wholefood wholesaler/distributor, specialising in vegetarian, fairly traded, organic, ethical and natural products.

Recipes with ground almonds

  Low-carb biscotti
1.5g net carbs per biscuit
  Low-carb mozzarella pie
2g net carbs per slice
  Low-carb amaretti biscuits
0.5g net carbs per biscuit
  Low-carb chocolate cake
4g net carbs per slice
  Low-carb orange and cranberry cake
4g net carbs per serving
  Low-carb almond flour bread
2g net carbs per serving

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