Head to head

Fit Flour vs Almond Flour

Fit Flour has more protein and far less fat than almond flour: 18g protein and 1g fat per 1/4 cup (Original), vs about 8g protein and 12g fat in 1/4 cup of almond flour. Almond flour has fewer net carbs (about 2g vs 8g). For gluten-free baking, Fit Flour's Gluten Free blend has 12g protein and 1g fat per 1/4 cup.

Made by Fit Flour. We sell two of the flours on this page, so every number comes from each brand's own label or listing and is linked below. Checked November 8, 2026.

Who should buy which

The verdict

Our verdict

Pick Fit Flour if

Protein: 18g (Original) or 12g (Gluten Free) vs about 8g per 1/4 cup
Fewer calories and less fat: 110 calories and 1g fat vs about 160 and 12g
A true 1:1 swap: Bob's Red Mill says almond flour typically needs more eggs or binders
Lower cost per gram of protein: $0.46 vs $0.87 per 10g

Fair is fair

Pick almond flour if

Lowest net carbs: about 2g per 1/4 cup
You want a single whole-food ingredient (blanched almonds)
Paleo or grain-free baking (Fit Flour Gluten Free contains oat flour)

From each Nutrition Facts label · checked November 8, 2026

Label by label

Fit Flour vs Almond Flour, per 1/4 cup
Per 1/4 cup*	Fit Flour OriginalOurs	Fit Flour Gluten FreeOurs	Almond flour
Protein	18gMost	12g	8g
Net carbs	8g	13g	2gLeast
Total carbs	11g	15g	6g
Fiber	3g	2g	4g
Calories	110	110	160
Fat	1g	1g	12g
$ per 10g protein	$0.46Least	$0.69	$0.87
Label serving	1/4 cup (33g)	1/4 cup (30g)	2 Tbsp (14g)
Swap	1:1 swap	1:1 swap	Partial swap
Gluten free	No	Yes	Yes
Allergens	Contains wheat and milk	No wheat, milk or nuts in the ingredients. Made in a facility that also processes nuts	Tree nut (almonds)
Ingredients	Vital wheat gluten, whey protein concentrate, cornstarch, oat fiber, guar gum	Rice protein isolate, oat flour, tapioca starch, xanthan gum	Blanched almonds
Bag	36 servings (about 9 cups)	36 servings (about 9 cups)	32 oz (about 65 servings)
Price	$29.99 at fitflour.shop	$29.99 at fitflour.shop	$22.99 at ShopRite

*Computed from a label that uses a different serving (Almond flour: 2 Tbsp (14g)). Net carbs = total carbs minus fiber unless the brand states its own.

Proteinper 1/4 cup

Fit Flour Original18g
Fit Flour Gluten Free12g
Almond flour8g
All-purpose flour3.2g

Net carbsper 1/4 cup

Fit Flour Original8g
Fit Flour Gluten Free13g
Almond flour2g
All-purpose flour23g

Lower is better for keto.

In your recipe

How they swap

Bob's Red Mill says: "While almond flour can be used to substitute wheat flour at a 1-to-1 ratio, the result of your baked treat might be a bit spongy. To achieve the light and fluffy texture you are used to when making baked goods, it is best to combine almond flour with other flours."
Bob's Red Mill also says: "Because almond flour does not contain gluten, it typically requires more eggs or binding agents."
Fit Flour says to use it 1:1 and keep the rest of the recipe the same.

4.9 stars from 424 verified reviews

What Fit Flour bakers say

★★★★★
“I love this flour in almost everything. I think it’s the closest thing I have used to typical all purpose flour and I am someone who hates almond flour and tolerates oat flour. So I now use this to make any typical grain or baked good high protein. And one of my favorites is to make edible raw cookie dough with it.”
Carissa H. · Verified buyer · Original
★★★★★
“I like that this product makes any baked good a healthier alternative. I’m able to hit my protein goals and enjoy a treat made better with fit flour!”
Bridgette G. · Verified buyer · Original
★★★★★
“Love this flour! Works great tastes great”
Michelle P. · Verified buyer · Original

Reviews of Fit Flour only, pulled live from our review platform (Fera). We do not quote reviews of other brands.

Straight answers

Questions

Does Fit Flour have more protein than almond flour?

Yes. Fit Flour Original has 18g per 1/4 cup and the Gluten Free blend has 12g. Almond flour has 4g per 2 tablespoons (14g) on the Bob's Red Mill label, about 8g per 1/4 cup.

Is Fit Flour lower carb than almond flour?

No. Almond flour has about 2g net carbs per 1/4 cup vs 8g in Fit Flour Original. Fit Flour has more protein and far less fat.

Can I swap almond flour 1:1 for regular flour?

Bob's Red Mill says you can, but "the result of your baked treat might be a bit spongy" and almond flour "typically requires more eggs or binding agents." Fit Flour is sold as a straight 1:1 swap.

Is Fit Flour nut free?

Neither Fit Flour blend has nuts in its ingredients. The Gluten Free & Dairy Free blend is made in a facility that also processes nuts, so check with your doctor if you have a nut allergy.

Sources and how we checked (3 flours)

Nutrition comes from each brand's Nutrition Facts label (or a retailer listing that shows the panel, where noted). Prices are the brand's own price when it lists one, before tax and shipping, checked November 8, 2026. Net carbs are total carbs minus fiber unless the brand states its own number. Per 1/4 cup, per cup and per 10g of protein are computed from those labels. Brand quotes are word for word. Spot something out of date? Email contact@fitflour.shop and we will fix it.

Fit Flour Original Blend
Nutrition: Fit Flour Original Nutrition Facts label · Price: fitflour.shop · Free shipping on US orders $59+
How to use, per Fit Flour product page: “Use it 1:1 in place of all-purpose flour. If a recipe calls for 1 cup of flour, use 1 cup of Fit Flour.”
Fit Flour Gluten Free & Dairy Free Blend
Nutrition: Fit Flour Gluten Free & Dairy Free Nutrition Facts label · Price: fitflour.shop · Free shipping on US orders $59+
How to use, per Fit Flour product page: “Swap it cup for cup in place of all-purpose flour in cookies, biscuits, pancakes, pizza crust and more.”
Bob's Red Mill Almond Flour
Nutrition: Bob's Red Mill product page · Price: ShopRite
How to use, per bobsredmill.com, What's the most low carb flour: “While almond flour can be used to substitute wheat flour at a 1-to-1 ratio, the result of your baked treat might be a bit spongy. To achieve the light and fluffy texture you are used to when making baked goods, it is best to combine almond flour with other flours.”