Are Almond Meal and Almond Flour the Same? Which One Is Better?

Almonds have surged in popularity in the twenty-first century. Almond meal is made from crushed or ground raw almonds that still have skins and almond flour is finer because almonds are deskinned and blanched before grinding.

Almonds have surged in popularity in the twenty-first century. These savory treats are now the most consumed tree nut in the United States, with Americans eating an estimated 2.38 pounds of almonds per capita annually in 2019 and 2020. The almond’s trendiness is partially due to its versatility. This nut is a key ingredient in many cosmetics and foods. If you browse the grocery store shelves or recipes, though, you may have noticed two different products listed: almond meal and almond flour. 

On the surface, almond meal and almond flour may seem almost identical. They have similar appearances, origins, and uses. However, there are a few key differences between these ingredients. Read on to learn about these nutty foods’ creation, nutritional value, and health benefits. 

Almond meal is a light brown powder made from crushed or ground raw almonds that still have skins. It is often a byproduct produced during almond oil extraction. Additionally, at least half of the almonds damaged by manufacturers — such as broken, malformed, or split nuts — will be transformed into almond meal. Recycling these byproducts is more efficient and benefits the environment by reducing waste.  

Almond meal is gluten-free and vegan, making it a valuable culinary ingredient for people with dietary restrictions. 

Almond flour shares almond meal's gluten-free and vegan properties, but this ingredient is typically a pale brownish-white in color. This lighter appearance occurs due to two differences in the manufacturing process: The almonds are both deskinned and blanched before grinding. Thanks to these extra steps, almond flour has a finer texture than almond meal. 

Almond flour has a shelf life of six to nine months if it is kept in an airtight and refrigerated container. In contrast, almond meal has a slightly longer shelf life, lasting a year or longer if stored properly. 

Almond meal and almond flour are versatile ingredients that have similar culinary uses. They have the nutty taste of almonds and resemble whole wheat flour in coarseness. 

Many gluten-free and low-carbohydrate recipes use almond flour or almond meal as a substitute for all-purpose or wheat flour. When converting recipes, though, use 1 and ½ cups of almond flour for every ¾ cup of all-purpose flour due to the higher moisture content of almond flour. 

You can cook a wide range of foods using almond flour or almond meal, such as: 

• Brownies 
• Cookies 
• Cupcakes
• Fried chicken breading 
• Macarons
• Muffins  
• Pancakes
• Scones
• Tea cakes
• Waffles

However, almond flour won’t rise as much as traditional flour due to its lack of gluten, so many people mix this ingredient with other types of flour when baking fluffy desserts. 

Almond flour and almond meal can also be relatively expensive, especially compared to all-purpose flour. Some cooks use peanut flour as an alternative when baking pastries like macarons. 

Because manufacturers create almond meal and almond flour from the same ingredient, they have very similar nutritional values. 

Each ¼ of a cup (around 30 grams) of almond meal contains these nutrients: 

• Calories: 180 kcal 
• Protein: 6 g 
• Total lipids (fat): 16 g 
• Fiber: 3 g 
• Calcium: 80.1 mg
• Iron: 1.08 mg 

In comparison, 30 grams of almond flour contain: 

• Calories: 180 kcal
• Protein: 6 g 
• Total lipid (fat): 16 g
• Fiber: 1 g
• Calcium: 35 mg
• Iron: 0 mg

Almond meal and almond flour have identical calories, fat, and protein. However, there are a few differences between the two foods. First, almond meal has more fiber because it contains ground almond skins. Dietary fiber helps move food through your digestive system, reduces feelings of hunger, and regulates blood sugar. 

Almond meal also has significantly more calcium than almond flour. This essential mineral aids mobility, strengthens your bones and teeth, and keeps tissues flexible. 

Finally, unlike almond flour, almond meal also contains a small amount of iron. This mineral plays a vital role in the production of hemoglobin and some hormones. Iron deficiency can lead to anemia, developmental delays in infants, and other harmful conditions. 

So, while both foods are great sources of fiber and protein, almond meal is moderately healthier than almond flour. 

Like all almond products, almond meal and almond flour offer numerous potential health benefits. They: 

• Aid weight loss. Munching on almond products instead of high-carbohydrate snack foods reduces energy intake and stabilizes glycemic levels, promoting weight loss. 
• Boost fertility. A rat study demonstrated that almond oil improved sperm count and sperm motility, increasing animals’ fertility. 
• Counter the effects of lead exposure. Animal studies reveal that consuming almond oil counters lead poisoning in mice and increases antioxidant activity. 
• Increase cognitive function. Studies reveal that almonds can boost memory function in animals, suggesting that the nuts may be able to help prevent Alzheimer’s disease and other forms of memory loss. 
• Promote cardiovascular health. Research shows that consuming almonds reduces low-density lipoprotein-cholesterol levels. This type of cholesterol can cause coronary heart disease. Almonds also help maintain high-density lipoprotein cholesterol levels, contributing to heart health.  

Swapping all-purpose flour with almond flour or almond meal when baking, then, is an easy way to enjoy the many health effects of this nutritious tree nut. 

While almond meal and almond flour offer many health advantages, these two foods also pose a few risks, such as: 

• Foodborne pathogens. Low-moisture foods like almond meal and almond flour can harbor dangerous foodborne pathogens like Escherichia coli, Listeria monocytogenes, and Salmonella. For example, one study found that Listeria monocytogenes can survive in almond meal for almost a year. 
• Tree nut allergies. Almonds and other tree nuts can cause life-threatening allergic reactions in some people. Symptoms of an almond allergy may include allergic rhinitis, anaphylaxis, asthma, gastrointestinal upset, and skin irritation. If you have a tree nut allergy, you should avoid all almond products, including almond meal and almond flour.  

Despite these risks, almond meal and almond flour are healthy and safe foods for most people. Almond meal has moderately higher amounts of nutrients than almond flour due to the use of almond skin, but both ingredients make a delicious, fiber-packed addition to any meal. So, adding almond meal or almond flour to your diet will allow you to enjoy the savory taste and health benefits of America’s favorite tree nut.