While traditional wheat flour is a no go on the keto diet, there are great alternatives. One example is Almond flour. Almond flour is composed of finely milled almonds and can be used in a number of cooking and baking applications.
With less than 10g of carbohydrates per 100g, almond flour is a healthy, keto-friendly alternative to flour. But what exactly is almond flour and can you make it yourself?
In this article, we’ll cover many topics, including the difference between ground almonds and almond flour. Importantly, we’ll take a look at the various options available and where you can buy almond flour in UK supermarkets.
Table of contents
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What is almond flour?
Almond flour is a type of flour that is made from finely milled almonds. The flour can be produced in 2 different ways; blanched or whole (raw) almonds. The nutritional composition of both types is very similar. The only difference is that blanched almonds have the skins removed.
Almond flour produced from blanched almonds has the benefit of having a slightly smoother texture more typical of wheat flour. The flour can be used in a number of baking applications (similar to traditional wheat flour) and is a popular alternative while on a low carbohydrate diet.
Are ground almonds the same as almond flour?
If you look for almond flour in UK supermarkets, you’ll frequently come across ‘ground almonds’ instead. Ground almonds are often interchangeable with almond flour, but there can be subtle differences.
Almond flour
Almond flour is usually made with blanched almonds (no skins) and ground into a really fine powder, making it act more like wheat flour in baking applications. This finely ground almond flour is generally a better option for cooking and baking, and provides better results.
Ground almonds
Grounds almonds on the other hand are sometimes made with whole almonds (with the skin on). In addition, ground almonds are sometimes not ground down as finely as almond flour, providing more of a cornmeal texture as opposed to wheat flour.
Having said that, ground almonds available in many UK supermarkets (e.g. Tesco, Sainsbury’s, Asda etc.) are really finely ground into a powder, which is essentially almond flour. In this case, ground almonds and almond flour can be describing the same thing.
Ground almonds and almond flour are generally the same
So at a basic level, ground almonds and almond flour are essentially the same product. The only real difference is whether the almonds used are whole or blanched, and how finely they have been ground.
Does it really matter how finely the almonds are ground?
The granularity of the ground almonds matters more if you plan to bake breads and cakes. For use as food toppings or to make sauces, ground almonds do not really need to be super fine. For baking however, it’s best to use a really fine powder to mimic wheat flour as closely as possible. This will result in better textured cakes and bread.
Is almond flour keto?
Simply put, yes, almond flour is keto-friendly. Almonds are high in fats and protein, but very low in carbohydrates. This makes almonds ideal for the keto diet and therefore a great flour for baking on keto.
Most almond flours have between 6-8g of carbohydrate per 100g, meaning they can safely be used as an alternate to wheat flour for making keto-friendly breads and baked goods.
Although almond flour is keto, it’s important to not to overconsume it. Almonds are high in fats, which means high in calories. Per 100g, almond flour has around 55-60g of fat. This significantly contributes to the total calories.
Due to the high fat content, almond flour has around 600-650 kcal per 100g, which is significantly higher compared to traditional wheat flour (around 360 kcal per 100g).
As a result, it’s important to moderate your intake to ensure you don’t accidentally eat too many calories.
Is almond flour a healthy choice on keto?
If you’ve read any of our other articles, you’ll know that we advocate for following a natural, whole foods-based keto diet. The overall goal should be to lose weight while increasing overall health and wellness. So is almond flour a healthy option on keto?
Almonds are rich in monounsaturated fatty acids, as well as vitamins and minerals. They are especially rich in vitamin E and minerals such as magnesium and copper. This makes them a great addition to the keto diet[1].
Studies have consistently found that almond consumption reduces hypercholesterolemia. In addition, almond consumption has been linked to beneficial effects on inflammation, oxidative stress and diabetes[1].
So when you’re munching on those almond flour goodies, you can feel confident that you’re sticking to keto in a healthy way!
How to make your own almond flour for keto
As almond flour is essentially ground almonds, it’s more than possible to make your own at home. And yes, it’s just 1 ingredient; Almonds. However, in order for the best results, you’ll want to blanch the almonds. This is how.
- Add water to a saucepan and bring it to a boil
- Add almonds to the boiling water for 1 minute (no longer or the almonds will start to cook and soften)
- Rinse with cold water and allow to sit in for a few minutes
- Carefully peel by rubbing on a paper towel
- Allow the almonds to dry before grinding
Once you have blanched almonds, you’ll want to add them to a blender. Continue to blend in cycles until the almonds are a really fine powder. Grinding the almonds is the most difficult step as you’ll need a high quality blender in order to produce really fine almond flour.
If you don’t have the right blender to produce almond flour yourself (or would simply prefer not to) there are a number of options available in the supermarket.
Almond flour/ground almonds vary in price, so always check the price per 100g to see which options are the best value for money.
Best almond flour available in UK supermarkets
Almond flour (or ground almonds) are available in supermarkets across the UK. For the purposes of this article, we’ve focussed on larger supermarkets that most people are likely to have access to.
This includes almond flour from Tesco, Sainsbury’s, Waitrose, Asda and more. While most of the almond flour has a very similar nutritional profile, we’ve included specific breakdowns for each individual almond flour brand identified.
We’ve also included the cost of each package of almond flour. It’s probably more important to take note of the cost per 100g, as this will give you the best indication of value for money. Where products are also available on Amazon, this has been highlighted.
(Please be aware that prices change and all listed prices were correct as of 09/23)
Tesco almond flour
Tesco is the largest supermarket chain in the UK, so chances are you’re pretty close to one. As of writing, we only managed to identify 2 almond flours in Tesco. Product sizes range from 500g to 100g, with the cheapest at £1.16 per 100g.
Tesco Ground Almond Flour 500g
Nutrition per 100g
- Total energy: 633 kcal
- Fat: 55.8g
- Carbohydrate: 6.9g
- Fibre: 9.5g
- Protein: 21.1g
- Salt: 0.04g
Price per package (500g): £5.80 (£1.16 per 100g)
Available at: Tesco
Comments: Finely ground almonds, suitable for baking and cooking. Also available in 250g sized package.
Tesco Organic Ground Almonds 100g
Nutrition per 100g
Total energy: 658 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 6.3g
Protein: 29g
Salt: 0.04g
Price per package (100g): £2.50
Available at: Tesco
Comments: Finely milled, organic almond flour. Perfect for cakes and other baked keto treats.
Waitrose almond flour
Waitrose is another iconic UK supermarket. We managed to find 3 active almond flour products, but unsurprisingly, they are some of the most expensive per 100g. Credit where credit is due however, as Waitrose almond flour is top notch!
Waitrose Ground Almonds 200g
Nutrition per 100g
Total energy: 620 kcal
Fat: 53g
Carbohydrate: 6g
Fibre: 7.3g
Protein: 26g
Salt: 0.01g
Price per package (200g): £3.10 (£1.55 per 100g)
Available at: Waitrose
Comments: Finely ground almond flour, suitable for baking and cooking. A bit on the expensive side.
Waitrose Organic Almond Flour 200g
Nutrition per 100g
Total energy: 635 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 10.6g
Protein: 21.1g
Salt: 0.04g
Price per package (200g): £3.25 (£1.63 per 100g)
Available at: Waitrose
Comments: Organic almond flour, a great option for keto baking. Actually quite reasonably priced compared to other organic almond flours. As an added bonus, for every pack bought, The Prince of Wales’s Charitable Fund receives a donation.
Waitrose Ground Almond Flour 100g
Nutrition per 100g
Total energy: 620 kcal
Fat: 53g
Carbohydrate: 6g
Fibre: 7.3g
Protein: 26g
Salt: 0.01g
Price per package (100g): £1.70
Available at: Waitrose
Comments: “Sweet and fragrant” almond flour for baking. Most expensive option at Waitrose.
Sainsbury's almond flour
Sainsbury’s almond flour comes in 4 different packages, ranging in price from £1.16 to £2.50 per 100g. Similarly to Tesco and Waitrose, Sainsbury’s also have organic almond flour. This comes at a higher price, but may be worth it depending on your preferences.
Sainbury's Almond Flour 200g
Nutrition per 100g
Total energy: 641 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 6.2g
Protein: 24.6g
Salt: 0.02g
Price per package (200g): £2.90 (£1.45 per 100g)
Available at: Sainsbury’s
Comments: Finely ground almond flour, high in vitamin E. Suitable for cooking and baking.
Sainsbury's Almond Flour 500g
Nutrition per 100g
Total energy: 641 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 6.2g
Protein: 24.6g
Salt: 0.02g
Price per package (500g): £5.80 (£1.16 per 100g)
Available at: Sainsbury’s
Comments: Same product as the 200g version. Larger pack size means a much better price per gram.
SO Organic Ground Almonds 100g
Nutrition per 100g
Total energy: 641 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 6.2g
Protein: 24.6g
Salt: 0.02g
Price per package (100g): £2.50
Available at: Sainsbury’s
Comments: Organic ground almonds. Significantly more expensive than other options, but depends how much you value organic sources of almond flour.
Fudco Premium Ground Almonds 250g
Nutrition per 100g
Total energy: 612 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 7.4g
Protein: 21.1g
Salt: 0.03g
Price per package (250g): £4.10 (£1.64 per 100g)
Available at: Sainsbury’s
Comments: Premium quality ground almonds, made into a really fine powder.
Morrisons almond flour
Morrisons supermarket carries 2 different types of almond flour; their own brand and one from CarbZone. The Morrisons own brand ground almonds are particularly low in carbs, coming in at 3.8g per 100g. Similarly to Tesco, Morrisons can be found all over the UK.
Morrisons Ground Almonds 150g
CarbZone Organic Almond Flour 500g
Nutrition per 100g
Total energy: 644 kcal
Fat: 59g
Carbohydrate: 2.5g
Fibre: 12g
Protein: 21g
Salt: 0.01g
Price per package (500g): £12 (£2.40 per 100g)
Available at: Sainsbury’s, CarbZone
Comments: CarbZone’s low carb almond flour is made from skinless almonds and is a great keto alternative to wheat flour. Very low in carbs.
Asda almond flour
Asda is known as one of the budget supermarkets in the UK. When it comes to almond flour, this still holds true. Asda own brand ground almonds come in at a super low £0.80 per 100g. That’s the lowest on the entire list!
Asda Brand Ground Almonds 150g
Nutrition per 100g
Total energy: 629 kcal
Fat: 56g
Carbohydrate: 6.9g
Fibre: 7.4g
Protein: 21g
Salt: 0.04g
Price per package (150g): £1.20 (£0.80 per 100g)
Available at: Asda
Comments: Ground almond flour for baking as well as addition into other dishes e.g. curries. One of the cheapest options on the list, coming in at 80 pence per 100g.
Whitworths Ground Almonds 150g
Nutrition per 100g
Total energy: 612 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 10.6g
Protein: 21.1g
Salt: 0.03g
Price per package (150g): £2.00 (£1.33 per 100g)
Available at: Asda
Comments: Really finely ground almond flour suitable for a range of cooking and baking. Great for bakewell tarts and low carb bread.
Aldi almond flour
Aldi is another budget supermarket in the UK, and true to form, they have ground almonds at rock bottom prices. While Aldi don’t carry an own brand option, they have ‘The Pantry’, which comes in at £0.90 per 100g! Natural Selection ground almonds are also carried by Aldi, although we were unable to acquire pricing information.
The Pantry Ground Almonds 150g
Nutrition per 100g
Total energy: 629 kcal
Fat: 56g
Carbohydrate: 6.9g
Fibre: 7.4g
Protein: 21g
Salt: 0.04g
Price per package (150g): £1.35 (£0.90 per 100g)
Available at: Aldi
Comments: Ground almonds available at Aldi. Finely ground almond flour at quite a reasonable price.
Natural Selection Ground Almonds 150g
Nutrition per 100g
Total energy: 629 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 7.4g
Protein: 21.2g
Salt: 0.04g
Price per package (150g): N/A
Available at: Aldi
Comments: Natural selection almond flour is suitable for cooking and baking. As of current date, out of stock.
Lidl almond flour
Similarly to Asda and Aldi, Lidl is another budget supermarket. Lidl only carry 1 package of ground almonds, a 150g package from Belbake. There is a chance this product is discontinued as it is no longer registered on their website.
Belbake Ground Almonds 150g
Nutrition per 100g
Total energy: 629 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 7.4g
Protein: 21.1g
Salt: 0.04g
Price per package (150g): N/A
Available at: Lidl
Comments: Ground almond flour for baking. Currently not listed on Lidl website, so potentially out of stock/discontinued.
Holland & Barrett almond flour
Holland & Barrett is the premier health and wellness food store in the UK. From supplements to baking ingredients, Holland & Barrett has got you covered. They also stock 2 almond flours; their own brand ground almonds and Keto Kupboard almond flour, by Boost Ball
Holland & Barret Ground Almonds 350g
Nutrition per 100g
Total energy: 635 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 7.4g
Protein: 21.1g
Salt: 0.04g
Price per package (350g): £5.49 (£1.57 per 100g)
Available at: Holland & Barrett
Comments: Ground almond flour, perfect for cooking, baking and mixing into porridge, breakfast pancakes and smoothies.
Keto Kupboard Almond Flour 750g
Nutrition per 100g
Total energy: 645 kcal
Fat: 54.1g
Carbohydrate: 10g
Fibre: 10.7g
Protein: 24.1g
Salt: 0.5g
Price per package (750g): £15.00 (£2.00 per 100g)
Available at: Holland & Barrett, Boost Ball
Comments: Keto-friendly almond flour for baking and cooking. Quite pricy however, especially given you’re paying for a greater amount. (£2.00 per 100g)
Ocado almond flour
If shopping in person is not your thing, then Ocado is probably your best bet. Ocado has the most variety on this list, with 8 different almond flour (ground almonds) varieties. As you’ll see, there is quite a range of prices at Ocado. It’s worth taking a few minutes to take a look at all the options and deciding what makes the most sense for you.
Whitworths Ground Almonds 150g
Nutrition per 100g
Total energy: 612 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 10.6g
Protein: 21.1g
Salt: 0.03g
Price per package (150g): £2.35 (£1.57 per 100g)
Comments: Really finely ground almond flour suitable for a range of cooking and baking. Great for bakewell tarts and low carb bread. Also available at Asda for a lower price.
Gefen Premium Ground Almonds 200g
Nutrition per 100g
Total energy: 627 kcal
Fat: 55g
Carbohydrate: 6g
Fibre: 12g
Protein: 21g
Salt: 0.0g
Price per package (200g): £3.75 (£2.21 per 100g)
Available at: Ocado
Comments: Ground almonds for cooking and baking. One of the most expensive options for price per 100g.
Daylesford Ground Almonds 250g
Nutrition per 100g
Total energy: 589 kcal
Fat: 54.7g
Carbohydrate: 6.2g
Fibre: 8.4g
Protein: 19.1g
Salt: 0.03g
Price per package (250g): £7.05 (£2.82 per 100g)
Available at: Ocado
Comments: Organic ground almond flour from a farm in Gloucestershire. An expensive option, as the almond flour is organic.
Ocado Brand Ground Almonds 200g
Nutrition per 100g
Total energy: 612 kcal
Fat: 56g
Carbohydrate: 6.9g
Fibre: 9.5g
Protein: 21g
Salt: 0.04g
Price per package (200g): £2.90 (£1.45 per 100g)
Available at: Ocado
Comments: Ocado own brand ground almonds suitable for baking in both sweet and savoury dishes. Also available in 100g package.
Mintons Ground Almonds 250g
Nutrition per 100g
Total energy: 653 kcal
Fat: 56g
Carbohydrate: 6.5g
Fibre: 7.4g
Protein: 25g
Salt: 0.03g
Price per package (250g): £3.40 (£1.36 per 100g)
Available at: Ocado
Comments: Mintons ground almond flour is reasonably priced and available from Ocado. More middle of the line in terms of pricing.
M&S Ground Californian Almonds 200g
Nutrition per 100g
Total energy: 589 kcal
Fat: 47.7g
Carbohydrate: 9.3g
Fibre: 9.5g
Protein: 25.8g
Salt: 0.03g
Price per package (200g): £3.20 (£1.60 per 100g)
Available at: Ocado
Comments: Ground Californian almonds from M&S. Great for baking keto cakes and cooking macaroons.
Crazy Jack Ground Almonds 100g
Nutrition per 100g
Total energy: 616 kcal
Fat: 53g
Carbohydrate: 8.7g
Fibre: 9.9g
Protein: 21g
Salt: 0.05g
Price per package (100g): £2.20
Available at: Ocado
Comments: Organic almond flour, made without additives or preservatives. Quite an expensive option.
CarbZone Organic Almond Flour 500g
Nutrition per 100g
Total energy: 644 kcal
Fat: 59g
Carbohydrate: 2.5g
Fibre: 12g
Protein: 21g
Salt: 0.01g
Price per package (500g): £10.20 (£2.04 per 100g)
Available at: Ocado, Sainsbury’s
Comments: CarbZone’s low carb almond flour is made from skinless almonds and is a great keto alternative to wheat flour. Very low in carbs and also available at Sainsbury’s.
Best almond flour on Amazon
As you know, Amazon is one of the biggest market places for almost everything, and that include almond flour. The sheer number of options can get overwhelming, so I’ve highlighted ones that I’ve used myself and I believe to be the best available.
Honey almond flour - Organic 1kg
Nutrition per 100g
Total energy: 603 kcal
Fat: 54g
Carbohydrate: 10g
Fibre: 12g
Protein: 21g
Salt: 0g
Price per package: See on Amazon
Available at: Amazon
Comments: Honey almond flour is an organic option that I highly recommend. It’s super soft and fine texture make it perfect for keto baking, plus it comes with a QR code that links to lots of recipes!
Chandra's Whole Foods almond flour 1kg
Nutrition per 100g
Total energy: 600 kcal
Fat: 54.1g
Carbohydrate: 22g
Fibre: 10.7g
Protein: 24.5g
Salt: 0g
Price per package: See on Amazon
Available at: Amazon
Comments: Chandra’s Whole Foods almond flour is another great option available on Amazon. It’s super fine for keto baking and comes in a high quality, resealable package for freshness.
SebaGarden Premium Almond Flour 1kg
Nutrition per 100g
Total energy: 633 kcal
Fat: 56.3g
Carbohydrate: 18g*
Fibre: 14.2g
Protein: 26.6g
Salt: 0.7g
Price per package: See on Amazon
Available at: Amazon
Comments: SebaGarden almond flour is great for making keto-friendly baked goods. It has a mildly sweet flavour and fine consistency. If you use it regularly, there are options up to 10kg, which will keep you stocked!
*Please note: This almond flour has been through a few iterations, with the carb count changing. There is some uncertainty over this ,so I don’t recommended it if you’re sticking to a very strict keto diet.
Zeina blanched almond flour 1kg
Nutrition per 100g
Total energy: 612 kcal
Fat: 55.8g
Carbohydrate: 6.9g
Fibre: 7.4g
Protein: 21.1g
Salt: 0.1g
Price per package: See on Amazon
Available at: Amazon
Comments: Zeina almond flour is the best option if you’re following a stricter keto diet, with only 6.9g of carbs per 100g. It has a fine texture, but not as powdery as some other almond flours. As a result, it’s really good for baking cookies and adding to sauces and smoothies.
Buying almond flour in bulk
While some almond flour options may be cheaper than others, they’re significantly more expensive than wheat flour. As a result, you’ll need to think of some strategies if you plan on using almond flour on a regular basis. One such option is buying in bulk.
If you’re planning to use almond flour more regularly, you can realise significant savings from buying in bulk. As shown above, many almond flour packs available in UK supermarkets are around £1.30 – £1.60 per 100g (with many over this threshold).
When buying in bulk, this price can be reduced to £0.50 – £0.80, for high quality almond flour. So where can you find UK sellers for bulk buying almond flour? Check out the links below.
Buy Whole Foods Online UK:
– Available in 250g, 500g and 1kg bags
– 1kg bag: £0.55 per 100g
Purima UK:
– Available in 1kg, 2kg, 5kg and 10kg
– 1kg bag: £1.00 per 100g
– 10kg bag: £0.85 per 100g
Nuts in Bulk
– Available in 500g, 1kg, 3kg, 5kg, 10kg, 20kg and 40kg
– 1kg bag: £1.05 per 100g
– 40kg bag: £0.58 per 100g
Crazy Nuts
– Available in 1kg and 10kg packages
– 1kg bag: £0.80 per 100g
– 10kg bag: £0.70 per 100g
The takeaway
Almond flour is a great alternative to wheat flour on the keto diet. If you’re really into baking, almond flour can be a great option to keep that passion alive. While it’s not always the cheapest option, it can help you stick to your keto diet over the long run.
Please let us know if you come across any other almond flours, available in the UK!
