• Mary Draper

Ingredient Spotlight - Almond Flour


Almond flour is a common and popular substitute in wheat-free baking. It’s low in carbs, packed with nutrients and has a slightly sweeter taste. Almond flour may also provide more health benefits than traditional wheat flour, and it’s a very important ingredient here at Mary’s Mindful BakeHouse, as our main grain-free/gluten-free flour.


Almond flour is made from ground almonds, after blanching and sifting to remove the skins, and results in a fine flour. Almond meal, on the other hand, is ground up whole almonds with the skins and ends up darker and coarse in texture. We use almond flour here.

Almond flour is rich in nutrients. It’s a good source of magnesium, omega-3 unsaturated fats, protein, vitamin E and other antioxidants.


One ounce contains about:

  • Calories: 163

  • Fat: 14.2 grams (9g monounsaturated fat)

  • Protein: 6.1 grams

  • Carbs: 5.6 grams

  • Dietary fiber: 3 grams

  • Calcium: 2.5% of DV

  • Iron: 3% of DV

  • Potassium: 4% of DV

  • Copper 16% of DV

  • Phosphorus 13% of DV

  • Manganese: 31% of DV

  • Magnesium: 33% of DV

  • Vitamin E: 50% of DV

Compared to wheat, it’s lower in sugars and carbs, and higher in fats and fiber, resulting in a low glycemic index.


It also contains prebiotic fiber to feed your “gut buddies” & improve your gut health, healthy fats to help lower “bad” LDL cholesterol, and high antioxidant levels to prevent inflammation, fight aging, and protect your brain.


There are so many reasons to love almond flour (unless of course you have a nut allergy)!! And it makes the most amazingly fudgey delicious brownies at our bakery, that you won’t miss wheat! Not one little bit.