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Also known as: dinkel
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, spelt is a highly nutritious ancient grain. It is rich in dietary fiber for digestion, provides complex carbohydrates for sustained energy, and contains essential minerals like manganese, magnesium, and phosphorus.
Uncooked spelt contains approximately 14.57g of protein per 100g. This is significantly higher than common wheat, making it an excellent plant-based protein source for muscle maintenance and repair.
No, spelt is not gluten-free. It is an ancient species of wheat and contains gluten, meaning it is unsafe for individuals with celiac disease or severe gluten intolerance.
No, spelt is not keto-friendly because it is high in carbohydrates, containing about 70.19g of carbs per 100g. It is better suited for high-carb, low-fat diets or for those seeking sustained energy release.
To cook spelt, use a ratio of 3 parts water or broth to 1 part grain. Bring to a boil, then reduce heat and simmer for 45 to 60 minutes until the grains are tender but still have a chewy texture.
Spelt has a distinctively nutty, slightly sweet flavor and a chewy texture similar to barley. Its robust profile makes it a flavorful alternative to rice or pasta in various dishes.
Soaking is not strictly required, but soaking spelt berries overnight can reduce the cooking time by about 15-20 minutes. It may also help improve the digestibility of the grain.
Spelt can support weight loss because its high fiber content promotes satiety, helping you feel full for longer. However, it is calorie-dense at 338 calories per 100g, so portion control is key.
uncooked spelt is a versatile ingredient found in cuisines around the world. With 338 calories per 100g and 14.57 grams of protein, it's a nutritious addition to many dishes.
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Uncooked spelt should be stored in an airtight container in a cool, dry, and dark place, where it will stay fresh for about 6 months. For longer storage, you can keep it in the freezer for up to a year.
Yes, spelt is an excellent substitute for rice, especially in pilafs, grain bowls, and soups. It holds its shape better than rice and adds a more complex, nutty flavor to the meal.