Is Almond Flour Keto? Carbs, Net Carbs and UK Bakes
Is almond flour keto? Yes, in the amounts recipes use. In the UK, almond flour is usually sold as ground almonds, and UK food data (CoFID) lists them at 6.9g of carbs per 100g, against 80.9g in plain white flour. A 25g portion has about 1.7g. Fibre is already left out of UK carb figures, so that's the net carb number. A ketogenic diet usually means 20–50g of carbs a day, according to the British Dietetic Association.
At a glance
- 6.9gcarbs per 100g of ground almonds (CoFID)
- 1.7gcarbs in a 25g portion, per the Whitworths pack
- 80.9gcarbs per 100g of plain white wheat flour (CoFID)
- Tree nutalmonds are a listed allergen in UK food law
On this page
- Is almond flour keto?
- How many carbs are in almond flour?
- Net carbs in almond flour: UK vs US figures
- Almond flour vs other flours
- How much almond flour fits into a keto day?
- Carbs in our almond flour bakes
- Almond flour, ground almonds and almond meal
- Baking with almond flour on keto
- Allergens and storage
- FAQs
- Sources
Is almond flour keto, and how many carbs does it really have? This guide gives the carbs in almond flour per 100g and per portion from UK food data and a UK pack, explains why American figures look higher, compares it with wheat and other flours, and shows how it works out per slice in our own recipes. If you're wondering whether ground almonds and almond flour are the same thing, see our separate guide, is almond flour the same as ground almonds?
Is almond flour keto?
Yes. Almond flour is just almonds ground into a powder. CoFID, the UK government's food composition dataset, lists "Almonds, flaked and ground" at 6.9g of carbohydrate per 100g. Plain white wheat flour has 80.9g, so almond flour has less than a tenth of the carbs, weight for weight.
The British Dietetic Association describes a very low carb (ketogenic) diet as 20–50g of carbohydrate a day. A 25g portion of ground almonds has about 1.7g, according to the Whitworths pack, which leaves plenty of room on even a 20g day. A loaf or a tray of bakes made with almond flour won't use up your carbs on its own, as long as the rest of the recipe doesn't add many carbs.
The trade-off is fat and energy. Almond flour is more than half fat, at 55.8g per 100g in CoFID, and 100g has 612 kcal, against 352 kcal for plain flour. So almond flour recipes tend to use less flour overall, and the portions are worth weighing.
How many carbs are in almond flour?
Here are the figures from CoFID and from a pack of ground almonds sold in UK shops. Whitworths lists "Almonds" as the only ingredient, and the same figures appear on its own website, at Ocado and at Asda:
| Per | Carbs | Sugars | Fibre | Energy |
|---|---|---|---|---|
| 100g (CoFID) | 6.9g | 4.2g | 7.4g* | 612 kcal |
| 100g (pack) | 6.9g | 4.2g | 10.3g | 635 kcal |
| 25g (pack) | 1.7g | 1.1g | 2.6g | 159 kcal |
CoFID 2021, food code 14-870, "Almonds, flaked and ground". Pack: Whitworths Ground Almonds 150g, checked on the Whitworths website, Ocado and Asda on 1 November 2026. *CoFID gives fibre for this food by the older NSP method, so the fibre on packs (measured by the AOAC method) is higher.
Most of what carbohydrate there is comes as sugars. CoFID lists 4.2g of sugars per 100g, all of it as sucrose, plus 2.7g of starch. The Whitworths pack gives the same 6.9g of carbohydrate and 4.2g of sugars.
Net carbs in almond flour: UK vs US figures
On a UK label, the 6.9g is already the figure keto followers call net carbs. UK food law defines carbohydrate as "any carbohydrate which is metabolised by humans", and fibre has its own definition and its own line on the label. So there's nothing to take off: don't subtract the fibre again. The pack lists no polyols to take off either.
US figures are different. US labelling rules work out total carbohydrate by subtracting protein, fat, moisture and ash from the weight of the food, so fibre is counted inside the total and then listed underneath it. That's why American recipes and apps often show a higher "total carbs" figure for almond flour and then subtract the fibre to get net carbs. If you're using a US recipe, check which figure it gives. Our guide to net carbs on UK food labels explains this in more detail.
Almond flour vs other flours
Here's how ground almonds compare with other flours in CoFID, per 100g:
| Flour | Carbs | Fat | Energy |
|---|---|---|---|
| Ground almonds | 6.9g | 55.8g | 612 kcal |
| Soya flour | 18.7g | 22.4g | 409 kcal |
| Gram flour | 57.0g | 5.4g | 353 kcal |
| Wholemeal flour | 69.9g | 2.0g | 327 kcal |
| Plain white flour | 80.9g | 1.4g | 352 kcal |
CoFID 2021, food codes 14-870 (almonds, flaked and ground), 11-898 (flour, soya), 11-896 (flour, gram), 11-889 (flour, wheat, wholemeal) and 11-886 (flour, wheat, white, plain, soft). Carbohydrate excludes fibre, as on UK labels.
Ground almonds have the fewest carbs of the flours in the table, which is why so many keto recipes use them as the main flour. CoFID has no entry for coconut flour; the three UK coconut flours in our guide to whether coconut flour is keto list 19–34.1g of carbs per 100g on their labels, but recipes use much less of it because it soaks up so much liquid. For lupin, oat fibre and the other options, see our guide to keto flours.
How much almond flour fits into a keto day?
Using CoFID's 6.9g of carbs per 100g, here's how common amounts of almond flour compare with a 20g and a 50g keto day:
| Amount | Carbs | Of 20g | Of 50g |
|---|---|---|---|
| 1 US tbsp (6g) | 0.4g | 2% | 1% |
| 25g | 1.7g | 9% | 3% |
| 1 US cup (96g) | 6.6g | 33% | 13% |
| 100g | 6.9g | 35% | 14% |
Worked out from CoFID food 14-870. King Arthur Baking's ingredient weight chart puts a US cup of almond flour at 96g, and NIST lists a US cup as 16 tablespoons, so a level tablespoon is about 6g.
For comparison, 25g of plain white flour has about 20.2g of carbs, a whole 20g day on its own. Remember that the almond flour is only part of a bake: eggs, dairy, fruit and any sweetener add their own carbs, so go by the figure for the finished recipe. If an American recipe gives cups, our cups to grams guide converts them.
Carbs in our almond flour bakes
Ground almonds are the main flour in several of our recipes. Here's how much each one uses and what a serving works out at, taken from each recipe's nutrition table:
| Recipe | Almonds | Carbs | Net carbs |
|---|---|---|---|
| Bread (1 of 12 slices) | 200g | 1.8g | 1.8g |
| Burger bun (1 of 6) | 150g | 2.9g | 2.9g |
| Flatbread (1 of 6) | 180g | 3.6g | 3.6g |
| Shortbread (1 of 16) | 200g | 5.2g | 0.9g |
"Almonds" is the weight of ground almonds in the whole recipe. Figures from the nutrition tables on each recipe page, checked 1 November 2026. The shortbread's carbohydrate includes 4.3g of polyols from the sweetener, which are taken off to give net carbs; the other three recipes have no polyols.
You can see the recipes here: our keto bread, keto burger buns, keto flatbread and keto shortbread. In the loaf, each slice has about 17g of ground almonds, which accounts for around 1.2g of its 1.8g of carbs.
Speak to your GP, diabetes nurse or a registered dietitian before you make big changes to your diet. This is especially important if you have diabetes and take insulin or other medicines that can cause hypos, or take SGLT2 inhibitors, as your medication may need to change. The same goes if you're pregnant, breastfeeding or have a history of eating disorders.
Almond flour, ground almonds and almond meal
American recipes say almond flour, while UK shops and recipes usually say ground almonds. The Almond Board of California says almond flour is typically made from blanched almonds (with the skins removed) and is ground more finely than almond meal, which is coarser. It notes that both are sold natural (with the skins on) or blanched. Some products sold as defatted almond flour have had some of the oil pressed out first, so check the pack for their figures.
For carb counting, standard ground almonds and almond flour are the same ingredient, so you can use the figures above for either. For how the textures differ and how to swap one for the other, see our guide to whether almond flour is the same as ground almonds.
Baking with almond flour on keto
Almond flour can't simply replace wheat flour gram for gram in an ordinary recipe. It's more than half fat, and it doesn't hold a dough together the way wheat flour does, so a straight swap can give a flat or crumbly result. Recipes written for almond flour get round this in a few ways:
- Eggs. Our keto bread uses 4 large egg whites, and our burger buns use an egg and 3 egg whites.
- A binder. Our breads, buns and flatbreads add psyllium husk powder. Its product page explains that, mixed with water, it forms a gel that holds doughs made with nut and seed flours together. Our guide to psyllium husk instead of xanthan gum compares the two.
- Oat fibre. Our bread and buns also use oat fibre, which, as the burger bun recipe puts it, stands in for some of the ground almonds.
So it's best to follow a recipe written for almond flour rather than converting a wheat recipe yourself. Our guide to keto baking for beginners covers the basics. If you'd rather not weigh everything out, two of our baking mixes have almond flour as their first ingredient. Free delivery on orders over £30.
Ingredients and figures from the product pages, checked 1 November 2026. Both mixes contain almonds.
Allergens and storage
Almonds are one of the nuts in Annex II of UK food labelling law, which lists the substances and products that cause allergies or intolerances. The NHS lists tree nuts, including almonds, among the most common foods that cause allergic reactions. Almond flour, ground almonds and anything baked with them, including our almond flour baking mixes, aren't suitable for anyone with a tree nut allergy.
For storage, follow the pack. Whitworths' listing at Asda says to store its ground almonds in a cool, dry place and, once opened, to keep them in an airtight container and use them within one month and by the date shown.
Key takeaways
- Almond flour is keto in the amounts recipes use. Ground almonds have 6.9g of carbs per 100g in CoFID.
- A 25g portion has about 1.7g of carbs. That's under a tenth of a 20g keto day.
- The UK figure is already net carbs. Fibre isn't part of carbohydrate on UK labels, so don't subtract it again.
- It has the fewest carbs of the common flours. Plain white flour has 80.9g per 100g.
- Use recipes written for it. Almond flour needs eggs and often psyllium husk to hold together.
Frequently asked questions
Is almond flour keto friendly?
Yes. UK food data (CoFID) lists ground almonds, the UK name for almond flour, at 6.9g of carbohydrate per 100g, against 80.9g in plain white flour. A 25g portion has about 1.7g. A ketogenic diet usually means 20–50g of carbs a day, according to the British Dietetic Association, so almond flour fits in the amounts recipes use.
How many net carbs are in almond flour per 100g?
About 6.9g. On UK labels, fibre isn't part of the carbohydrate figure, so the 6.9g per 100g in CoFID and on Whitworths ground almonds is already what keto followers call net carbs. There's nothing to subtract. US figures look higher because US labels count fibre inside total carbohydrate and then list it underneath.
How many carbs are in a tablespoon of almond flour?
About 0.4g. King Arthur Baking puts a US cup of almond flour at 96g, and NIST lists a US cup as 16 tablespoons, so a level tablespoon weighs about 6g. At 6.9g of carbs per 100g, that's roughly 0.4g. Spoon measures vary, so weigh it if you're counting carefully.
Can I use almond flour instead of plain flour?
Not gram for gram in an ordinary wheat recipe. Almond flour is more than half fat and doesn't hold a dough together the way wheat flour does, so the result can be flat or crumbly. Use a recipe written for almond flour, such as our keto bread or burger buns, which add egg whites and psyllium husk powder.
Does almond flour contain nuts?
Yes. Almond flour is ground almonds, and almonds are one of the nuts listed as allergens in UK food law. The NHS lists tree nuts, including almonds, among the most common foods that cause allergic reactions. Almond flour and anything baked with it, including our almond flour baking mixes, isn't suitable for anyone with a tree nut allergy.
Sources
- Public Health England / Food Standards Agency. Composition of Foods Integrated Dataset (CoFID) 2021: sheet 1.3 Proximates, food codes 14-870 (almonds, flaked and ground), 11-898 (soya flour), 11-896 (gram flour), 11-889 (wholemeal wheat flour) and 11-886 (plain white wheat flour).
- British Dietetic Association. Low carb diets food fact sheet.
- Retained Regulation (EU) No 1169/2011 on food information to consumers, via legislation.gov.uk: Annex I (definitions of carbohydrate and fibre) and Annex II (substances causing allergies or intolerances).
- US Code of Federal Regulations. 21 CFR 101.9, nutrition labelling of food (total carbohydrate and dietary fiber).
- NHS. Food allergy.
- Almond Board of California. Almond forms for every function.
- King Arthur Baking. Ingredient weight chart (almond flour, 1 cup = 96g).
- NIST. Metric kitchen: household measures (1 cup = 16 tablespoons).
- Whitworths. Amazing Almonds: Ground, ingredients and nutrition per 100g and per 25g. Also listed by Ocado and Asda, checked 1 November 2026.
- Groovy Keto recipe pages and product pages: keto bread, burger buns, flatbread, shortbread, Keto Chocolate Brownie Mix, Groovy Keto Cookie Mix and Psyllium Husk Powder, checked 1 November 2026.
