Almond flour is a popular keto-friendly substitute. WebMD confirms a ¼ cup of almond flour has 5 g of total carbs, 3 g of fiber, and 1 g of sugar (7). The net carbs are only 2 g per ¼ cup if you calculate them with Medical News Today’s equation (8). So, almond flour has a keto-friendly number of net carbs.