Last updated: September 7, 2021

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Do you like to bake or cook for yourself? Do you want to use the healthiest ingredients possible? Or do you just want to try something new? Whether you are a hobby baker or a professional, who wouldn't like to make healthy, good products? Not only can you be creative in the design of your baked goods, there is also a lot of leeway when it comes to ingredients.

It doesn't always have to be wheat flour. How about wholemeal and almond flour? In our big almond flour test 2022 we explain what almond flour is and what makes it stand out. We introduce you to different types of almond flour and give you helpful background information so that you can decide for yourself whether almond flour has a place in your kitchen.

The most important facts

  • Almond flour is a gluten-free and at the same time low-carbohydrate flour that is becoming increasingly popular.
  • Compared to conventional wheat flour, the price of high quality almond flour is much higher.

The Best Almond Flour: Our Picks

Guide: Questions you should ask yourself before buying almond flour

What is almond flour and where does it come from?

Almond flour is made from almonds, as the name suggests. Almonds are the seeds and fruits of the almond tree, which belongs to the rose family. Almond flour is a gluten-free and low-carbohydrate flour. During the production of almond oil or almond milk, a by-product is left over, the so-called press cake.

This is then dried and ground very finely into almond flour. Deoiled almond flour is often used as a substitute for wheat flour. In addition to this deoiled almond flour, there is also non-deoiled almond flour, in the production of which the almond kernels are processed directly.

In the case of non-deoiled almond flour, the almond kernels are processed directly without being pressed.

Today, it is mainly grown in the United States (California) and in the Mediterranean region, as well as in Pakistan and Iran.

Did you know that almond flour is a by-product of almond oil production? The deoiled almonds produce a dry flour - almond flour.

What is the difference between almond flour and ground almonds?

Many people believe that almond flour is simply grated almonds and so cannot understand the hype about the product and the higher price. Because although almond flour looks similar to the classic ground almonds from the supermarket, they are two completely different things.

Ground almonds

Ground almonds are actually almonds that have been ground. Normally, whole almonds are used, i.e. they are ground together with the shell and packed. If the grated almonds look lighter in colour, they have been blanched before grinding to remove their shell.

Regardless of whether the almonds have been peeled or not, they always contain about 14g of dietary fibre per 100 grams. The blanched variety is preferred more for optical reasons in bakeries where a very light result is to be achieved.

Ground almonds should not be bought at all, as their shelf life is not high and the valuable ingredients can oxidise.

If you need ground almonds, always grind them fresh in a blender, food processor or nut mill immediately before processing or eating. It is better to always grind almonds fresh, as they keep longer and have a more intense flavour.

Almond flour

Almond flour consists of 100% almonds. However, it is produced during the manufacture of almond oil and is therefore initially only a waste product or by-product. The nuts are pressed and what remains is a nut mass, the so-called press cake, from which the oil has been extracted. When ground, it is called almond flour.

Depending on how hard the nuts were pressed, one speaks of de-oiled or partially de-oiled nut flour. But why is the flour deoiled? Deoiling the almonds significantly reduces the fat content and thus the calorie content, while increasing the protein content. At the same time, the baking properties improve.

With almond flour, the risk of oxidation is not as high as with ground almonds due to the lower fat content. Nevertheless, the oxygen-sensitive vitamins suffer if the flour is stored for a long time. So that you can see the difference between almond flour and ground almonds at a glance, we have put together this nutritional value table for you:

Nutritional Value (per 100g) Ground Almonds Almond Flour
Calories 593 kcal 350 kcal
Protein 18.7 g 48 g
Carbohydrates 5.5 g 6 g
Fat 54.1 g 15 g

Why should I use almond flour?

You are probably asking yourself: Why should I use almond flour instead of wheat flour? The answer is quite simple: Because almond flour has many advantages and health-promoting ingredients, as we will look at below.

Almond flour is gluten-free and cholesterol-free

Almond flour is particularly suitable for people who have to be very careful about their diet because they cannot tolerate gluten, etc. Since the nut flour is gluten-free, it can also be a good remedy for people with gluten intolerance.

Low fat content (unsaturated fatty acids)

Due to its low fat content, almond flour is also suitable for a low carb diet or for people who generally want to lose weight. The fats it contains are unsaturated fatty acids and therefore healthier than other fats.

Low in carbohydrates

Almond flour contains only 7g of carbohydrates per 100 grams, in contrast to conventional wheat flour, which consists largely of carbohydrates at 70g per 100g. The carbohydrate content of almond flour is therefore about 10 times lower than that of wheat flour.

High protein content

The protein content is 53g per 100 grams. Proteins fulfil numerous different tasks in the human body and are important for all organ functions, especially in the healing of wounds and diseases.

Almonds have a high protein content and thus support numerous bodily functions. (Image source: / chuttersnap)

To build, maintain and renew the body's cells, people need a diet that contains protein. In relation to body weight, the need is highest in the growth phases at the beginning of life. And as we know, protein contributes to maintaining and building muscle. So a sufficient protein intake is very important, especially for athletes.

High fibre content

Almond flour contains 16g of dietary fibre per 100 grams. This makes them saturate us for a long time and is therefore ideal for weight loss.

Rich in minerals

Almond flour is rich in minerals such as magnesium and calcium, copper, zinc and iron.

Vitamin B: riboflavin and L-carnitine

Both nutrients are vital for the brain. They increase brain activity, reduce the risk and progression of Alzheimer's disease, and significantly increase the functions of the nervous system.

Vitamin E (tocopherols and tocotrienols) and beta-carotene

Protects against cardiovascular diseases, promotes skin elasticity and firmness, which can prevent wrinkles and reduce severe acne. Almond flour is versatile. Compared to wheat flour, almond flour has better cooking and baking properties and can be wonderfully used for breading fish and meat, or added to muesli, yoghurt, etc.


Almond flour can also help with digestion and help prevent constipation. Almond flour or almonds in general can thus be used as a substitute for heavier medicines and thus contribute to a healthier lifestyle.

Low in calories

Calorie table:

alternative kcal per 100g
almond flour deoiled 295
almond flour partially deoiled 372
almond flour not deoiled 619
wheat flour 364

Almond flour contains the same good fatty acids as almonds, but in smaller quantities. In almond flour, about 80% of the fats contained in ordinary almonds have been removed by cold pressing. By removing the fats, the almond paste can be used much better as flour.

The advantages of almond flour compared to conventional flours:

  • Vegan / Vegetarian
  • Low fat content
  • High fibre content
  • High protein content
  • High mineral density
  • Low carbohydrate
  • Low calorie content
  • Vitamins and other trace elements

When to use almond flour?

Almond flour is a good alternative to normal wheat flour. Especially people on a gluten-free diet often turn to almond flour. But people who do not have health restrictions also want to take advantage of the added value of almond flour.

Almond flour can be used instead of flour in any recipe!

Almond flour is very versatile:

  • For baking,
  • Cooking to thicken sauces,
  • For muesli
  • as a protein-rich ingredient for smoothies.


The dosage depends on the product on the one hand and on the recipe on the other. The respective mixing ratio can be found on the packaging.

Information on dosage and use can be found on the packaging.

On average, approx. 20-25 % cereal flour can be replaced by almond flour in baked goods. Due to its good swelling properties, it may be necessary to add liquid or an additional egg.

What recipes are there with almond flour?

Once you have decided on almond flour, you need to think about what you can make with it and in which recipes the mild nutty flavour can be used. Especially popular are pizza doughs or pancake doughs, which can be made wonderfully with almond flour.

How much does almond flour cost?

The prices for the alternatives mentioned vary greatly. In general, however, you can say that on average wheat flour is the cheapest and partially deoiled almond flour is the most expensive.

Alternative £ per 100g
Deoiled almond flour 2.00 -2.80
Partially deoiled almond flour 1.90-4.10
Non-deoiled almond flour 1.15-5.24
Ground almonds 1.25-2
Wheat flour 0.20-0.30

Decision: What types of almond flour are there and which is the right one for you?

A distinction is made between light and dark almond flour and between deoiled, partially deoiled and non-deoiled almond flour.

What is the difference between light and dark almond flour?

It depends on which almonds are used for the production:

Light almond flour

In the case of light almond flour, blanched, i.e. peeled almonds are used. This produces a very light flour, which is often preferred for light cakes over the darker flour.

Dark almond flour

Here, the whole almonds are processed together with their shells. This gives the flour a darker shade than the one where the shells have been removed. There is hardly any difference in taste.

You could say that the light almond flour tastes a little lighter than the dark almond flour. Whether blanched or not the fibre content does not differ. However, the shell contains many valuable vitamins and antioxidants, which is why it is seen as the healthier alternative.

Products with peel contain more of the valuable ingredients and is especially richer in vitamins and antioxidants!

What is the difference between deoiled, partially deoiled and non-deoiled almond flour?

Depending on how hard the almonds are pressed during the production of almond oil, the less oil is found in the press cake.

The designation depends on how strongly and whether they were pressed.

Deoiled almond flour

This almond meal was pressed very hard during the oil pressing process and therefore contains hardly any oil. Of course, it is the alternative with the lowest fat content and therefore also with the fewest calories.

Deoiled almond flour can be used wonderfully for breading fish and meat, or added to muesli, yoghurt etc., as it has a very fine consistency and is therefore often preferred to partially deoiled almond flour.

Partially deoiled almond flour

Here, it has been pressed less strongly and therefore still contains a little more oil than the de-oiled version.

Non-deoiled almond flour

The almonds are not pressed beforehand, but processed as a whole. This means that they contain more unsaturated fatty acids. However, this alternative is very high in calories and is not recommended for a low carb diet.

Facts worth knowing about almond flour

How do you store almond flour and how long can it be kept?

It is best to store the flour well closed, protected from heat and light and dry. Almond flour can be kept for up to one year if it is stored in its original packaging. Almonds that are still surrounded by a hard shell have the longest shelf life.

Blanched almonds and almonds that have already been cut, on the other hand, quickly become rancid. In the refrigerator, almonds with a thin brown skin can be kept for up to two years. The almond with a hard skin retains its shelf life much longer.

Dangers of almonds and almond flour

There are two types of almond trees. One tree grows sweet almonds and the other almond tree bears bitter, inedible almonds. The bitter almonds contain amygdalin, which is converted to poisonous prussic acid in the stomach.

Not all fruits of every almond tree are suitable for consumption and thus for the production of almond flour. (Image source: / LoggaWiggler)

Prussic acid is highly toxic to humans and can cause prussic acid poisoning in children with as little as 5-10 bitter almonds. An adult person needs about 50-60 almonds of this variety to be poisoned.

Better spit out bitter almonds! Small amounts are considered safe for adults, but five bitter almonds can be life-threatening for children.

Only rarely do the sweet trees still bear single bitter almonds, which would however be noticeable by a very unpleasant taste when eaten.

Weight gain

Almonds are rich in calories. If too many almonds are eaten and the daily calorie requirement is exceeded, weight gain can occur.

Drug interactions

Almonds contain plenty of manganese. 30 grams of almonds provide about 0.6 mg of this mineral. The human body needs about 1.8-2.3 mg of manganese per day on average. If a lot of almonds are consumed, the manganese can trigger interactions with medicines and interfere with certain antibiotics.

Too many almonds or above-average consumption of manganese can cause certain medicines to no longer work as they should.

Gastrointestinal problems

30 grams of almonds contain about 3.5 g of dietary fibre. Humans need about 25-38 grams of dietary fibre daily to prevent diarrhoea and constipation. If too many almonds are consumed and too little water is drunk, digestion is impeded. This can result in constipation and flatulence. Therefore, when eating almonds, drink plenty of water.

To avoid constipation, drink enough water with the almonds.

Almond allergy

The symptoms of a mild almond allergy are an itchy mouth, hives or a skin rash. In severe allergic reactions, breathing difficulties, wheezing and swelling of the tongue and / or throat may develop.tonsils can even cause unconsciousness.

Course of the allergic reaction

An allergic reaction to tonsils usually starts with a tingling sensation in the mouth. Shortly afterwards, abdominal cramps or diarrhoea may occur. If a person notices that they are having an allergic reaction to tonsils, they should see a doctor as soon as possible. Depending on the person, the affected person may develop symptoms in minutes, a few hours or even later.

Picture / Silvia Catalano