How much is 1 cup almond flour?

Almond flour is a popular gluten-free and paleo-friendly flour made from ground almonds. It adds nutrition and a pleasant nutty flavor to baked goods. But when substituting almond flour in recipes, it’s important to know how it measures compared to other flours. So how much is 1 cup of almond flour? Let’s take a closer look.

Quick Answer

1 cup of almond flour weighs about 4 ounces or 120 grams. Since almond flour is lightweight and airy, you need more volume of it (about 1 1/4 cups packed) to weigh the same as 1 cup of all-purpose flour (about 4.25 ounces or 120 grams).

What is Almond Flour?

Almond flour is made from blanched almonds that are finely ground into a meal. The skin or peel of the almonds is removed before grinding. This results in a flour that is light beige in color. Almond flour has a fine, almost powdery texture.

There are a few key differences between almond flour and almond meal:

  • Almond flour is made from blanched almonds and has had the skin removed.
  • Almond meal contains the skin of the almonds.
  • Almond flour is ground more finely into a flour consistency whereas almond meal is coarser.

In most baking recipes, almond flour can be used interchangeably with almond meal. But when substituting for regular flour, it’s best to use almond flour over meal because of its finer texture.

Nutrition Facts

Almond flour is highly nutritious, low in carbs and high in healthy fats. Here is the nutrition breakdown for 1 cup (120g) serving of almond flour:

  • Calories: 640
  • Fat: 60g
  • Carbs: 24g
  • Protein: 24g
  • Fiber: 12g

As you can see, almond flour provides a good amount of monounsaturated fats, protein, fiber and other essential nutrients like magnesium, iron and calcium.

It is lower in carbohydrates than regular wheat flour. And the healthy fats and fiber help slow digestion and keep you feeling fuller longer.

Measuring Almond Flour

When baking with almond flour, the way it is measured matters. This is because almond flour is lighter and fluffier than regular flour.

1 cup of almond flour weighs about 4 ounces or 120 grams. But since it is so airy, you need more of it by volume to weigh the same as wheat flour.

Weight vs Volume

Here is a weight vs volume comparison between almond flour and all-purpose flour:

Flour Type 1 Cup by Weight 1 Cup by Volume
Almond Flour 4 ounces About 3/4 Cup
All-Purpose Flour 4.25 ounces About 1 Cup

As you can see, 1 cup of almond flour by weight (4 oz) takes up less volume than 1 cup of regular flour. While 1 cup of all-purpose flour weighs about 4.25 oz.

Volume Comparison

So when substituting almond flour in baking recipes, you need to use more of it by volume than wheat flour to get the same weight:

  • 1 cup all-purpose flour = 1 cup (120g)
  • 1 cup almond flour = 1 1/4 cup (120g)

For every 1 cup of all-purpose flour, use 1 1/4 cup almond flour for the same weight. Or a 1:1 1/4 ratio almond flour to wheat flour.

You may need to experiment and adjust the almond flour amount slightly based on the recipe moisture and ingredients. But in general, using about 25% more almond flour by volume than wheat flour will provide the same weight.

Why Measure Almond Flour by Weight?

Anytime you substitute flour in a recipe, weighing ingredients rather than using cup measurements will provide the most consistent and accurate results.

But this is especially true when substituting with almond flour because of how much lighter in weight it is per cup compared to wheat flour.

Using a digital kitchen scale ensures you get the proper amount of almond flour for the recipe to turn out.

More Accurate Measurements

Weighing almond flour eliminates the variance in measuring it by volume. Packing flour into a measuring cup versus spooning it in lightly can change the amount you end up with.

Depending on how the almond flour is scooped and leveled, 1 cup could be 105 grams or 140 grams. Going by weight provides an exact measurement every time for a better chance of baking success.

Adjust Flour and Liquid

When substituting almond flour in recipes, you may need to account for moisture differences by adjusting the flour and liquid amounts.

Almond flour soaks up more moisture than wheat flour. So you may need to reduce the liquid called for in a recipe slightly. Using a kitchen scale makes it easy to adjust the almond flour and liquid amounts as needed.


Measuring by weight helps ensure your baked goods turn out with the proper texture and consistency. Too much or too little flour can result in baked goods that are heavy, dry or crumbly.

Weighing out the exact amount needed provides the right flour-to-liquid ratio. This means your cookies, cakes, breads and other items will turn out just right.

Tips for Measuring Almond Flour

Here are some tips when measuring almond flour:

– Use a digital kitchen scale and measure in grams for the most precision.

– For volume measurement, spoon almond flour into cups and level gently with a knife. Do not pack or tap the flour down as this will compress it and change the amount.

– Store almond flour in an airtight container in a cool, dark place to maximize freshness and shelf life.

– Make sure to stir or whisk almond flour before measuring to break up any lumps or clumps.

– Check expiration or best by dates and give your flour a sniff test. Almond flour can turn rancid if old. Discard any with an off odor.

– When substituting almond flour for wheat flour, use about 1 1/4 cup almond flour for every 1 cup wheat flour called for by volume.

– Consider sifting almond flour which can help remove lumps and also adds a little air to help simulate wheat flour.

How to Substitute Almond Flour

Now that you know how almond flour measures compared to wheat flour, here are some general guidelines for substituting it in recipes:

– Use about 1 1/4 cup almond flour for every 1 cup all-purpose flour. So if a recipe calls for 2 cups flour, use 2 1/2 cups almond flour.

– Reduce liquids slightly, usually by a couple tablespoons. Almond flour soaks up more moisture.

– Add an extra egg or two since almond flour doesn’t contain gluten. This helps bind and add structure.

– Use slightly more leavening such as baking powder to help baked goods rise properly.

– Be prepared for a denser, more muffin-like texture. Almond flour lacks the elasticity of gluten so baked goods will be a bit heavier.

– Add sweetener to balance out the almond flavor. Honey, maple syrup or coconut sugar pair well.

– Consider a lower oven temperature and tenting with foil to prevent over-browning on top. Almond flour browns faster than wheat flour.

Sample Substitution

Here is an example substitution for a recipe that calls for:

– 2 cups all-purpose flour
– 1 cup milk
– 2 eggs
– 1 tsp baking powder
– 1/4 cup sugar

To make with almond flour:

– Use 2 1/2 cups almond flour instead of 2 cups wheat flour
– Reduce milk to 3/4 cup
– Use 3 eggs instead of 2
– Use 2 tsp baking powder instead of 1 tsp
– Use 1/3 cup sugar or honey instead of 1/4 cup
– Bake at 325F instead of 350F and tent foil over top

This accounts for the moisture, binding and rising differences between the flours.

Popular Recipes Using Almond Flour

Here are some delicious recipes that use almond flour:

1. Almond Flour Muffins

These muffins are moist and cakey with an almond flavor. The yogurt adds moisture so they aren’t dry. Easy to make for breakfast or snacks.

2. Paleo Almond Flour Bread

This almond flour bread requires no grains or gluten. It makes a lovely sandwich bread or toast.

3. Almond Flour Brownies

Fudgy, flourless brownies that are naturally gluten free. Almond flour gives them a nutty twist.

4. Almond Flour Cake

Tender vanilla cake layers with an almond flour base. Decorate with fresh fruit or frosting.

5. Almond Flour Cookies

A shortbread-like cookie with crispy edges and chewy center thanks to the almond flour.

Where to Buy Almond Flour

Almond flour can be found at most grocery stores, usually in the baking aisle or with other gluten free flours. Natural food stores like Whole Foods or Sprouts also carry it.

Some places you can find almond flour include:

  • Grocery stores – Look for Bob’s Red Mill or Honeyville brands.
  • Health food stores
  • Online retailers like Amazon, Thrive Market, Vitacost
  • Direct from manufacturers such as Honeyville,, NOW Foods

When buying almond flour, look for it in the baking section or with specialty flours. Check expiration dates and give it a smell test before using to make sure it’s fresh.

Almond flour is typically more expensive than wheat flours. Prices range from $5 to $12 for a 1 pound bag. But a little goes a long way so it’s cost effective for gluten free and paleo baking needs.

Storing Almond Flour

To maximize freshness and prevent almond flour from going rancid, store it properly:

– Keep almond flour in an airtight container in a cool, dark place. The refrigerator is ideal if you have space.

– Avoid humid areas like above the stove or near the sink. The moisture can cause caking.

– Freezing will prolong shelf life for 6-12 months. Allow to come to room temperature before use.

– Check expiration or best by date and smell before using. Discard if it smells bitter, musty or unpleasant.

– Transfer to airtight glass jars or containers for storage. This prevents absorption of moisture or odors.

– Buy only as much as you’ll use within a few months. Almond flour has a shelf life of about 6-12 months when sealed.

Proper storage keeps almond flour fresh so it’s ready to bake your favorite goodies any time.


Almond flour is measured differently than wheat flour when substituting in recipes. While 1 cup of wheat flour weighs about 120 grams, 1 cup of almond flour by volume weighs much less at around 90 grams.

To get the same weight as wheat flour, you need to use about 1 1/4 cup almond flour for every 1 cup wheat flour called for. Measuring by weight with a kitchen scale provides the most accurate results.

Adjustments to liquid, eggs, leaveners and sweeteners may also be needed with the swap to almond flour depending on the recipe. But the result is deliciously nutty baked goods without gluten or grains.

So while almond flour may measure a little differently than regular flour, it adds nutrition and signature flavor to cookies, cakes, muffins, breads and more. Now that you know how much a cup weighs and how to substitute, you’re ready to start baking your favorite treats with almond flour.

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