Keto Approved
Almond Flour
2.40g net carbs per 1/4 cup
Almond flour carries just 2.4 g net carbs per quarter-cup serving, making it a reliable swap for wheat flour in low-carb baking. The 14.7 g of fat and 6 g of protein per serving help it hold together in everything from pancakes to breading.
By MeKeto Editorial · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 12% of your 20g daily budget.
Plan the rest of your day
Good to Know
Blanched flour, where the skins are removed before grinding, gives you a finer texture for cakes and cookies, while almond meal (made with skins on) reads a little grittier and works better in crackers or coatings. Bob's Red Mill and Anthony's both sell finely milled options that bake more evenly than coarse meal. One thing to weigh: a quarter cup is only 28 g, but recipes often call for two or three cups, so the net carbs and 165 calories per serving add up fast across a full batch.
Is Almond Flour Keto? The Full Answer
Almond Flour contains 2.40g net carbs per 1/4 cup (5.20g total carbs minus 2.80g fiber). Almond flour carries just 2.4 g net carbs per quarter-cup serving, making it a reliable swap for wheat flour in low-carb baking. The 14.7 g of fat and 6 g of protein per serving help it hold together in everything from pancakes to breading.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 12% of a 20g daily carb limit. That makes Almond Flour a reliable keto staple.
Measure Your Ketone Levels
A blood ketone meter reads beta-hydroxybutyrate from a finger prick, the marker that defines nutritional ketosis at 0.5 to 3.0 mmol/L. Urine strips measure acetoacetate instead, which drops off once you are fat-adapted. Keto-Mojo makes a blood meter.
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