Calories in Einkorn wheat: Nutritional facts for Einkorn wheat Types

A 100g serving of raw einkorn wheat grain contains 369 calories, while a 100g serving of einkorn wheat bread provides approximately 264 calories. A 100g portion of organic einkorn wheat berries contains 354 calories.

One kilogram (1000g) of raw einkorn wheat grain contains 3,690 calories, whereas one kilogram (1000g) of einkorn wheat bread provides 2,640 calories. One kilogram (1000g) of organic einkorn wheat berries contains 3,540 calories.

A single small serving of organic einkorn wheat berries (48g) contains 170 calories. A single slice of einkorn wheat bread (28g) provides 74 calories. Commercial varieties vary, as a serving of Jovial All-Purpose Einkorn Flour (60g) contains 210 calories.

The nutritional profile of einkorn wheat supports immune function, eye health, and cellular metabolism through a high concentration of protein, carotenoids, and essential minerals. 

• Enhances Vision Health: The ancient grain contains significant levels of lutein, a carotenoid that accumulates in the retina and protects against oxidative damage. A study by Hidalgo, A., et al. (2006), "Carotenoid content and antioxidant activity of bread wheat and einkorn," established that einkorn contains markedly higher levels of lutein compared to modern bread wheat, offering superior protection against macular degeneration.
• Supports Immune Function: The wheat provides a dense source of zinc and iron, minerals critical for the development and function of immune cells. A review by Gami, R. A., et al. (2020), "Zinc: An essential trace element for human health," confirms that adequate zinc intake regulates intracellular signaling pathways in innate and adaptive immune cells.
• Promotes Cellular Metabolism: The food offers a rich concentration of Thiamin (Vitamin B1), which is essential for converting carbohydrates into usable energy. A study by Lonsdale, D. (2006), "A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives," highlights that thiamin acts as a cofactor for enzymes involved in glucose metabolism and energy production.

Einkorn wheat is distinguished by a superior antioxidant profile compared to modern wheat varieties, particularly regarding lipophilic antioxidants. Specific compounds contributing to this profile are shown below.

• Lutein: A carotenoid that filters blue light and protects eye tissues. A study by Abdel-Aal, E. S., et al. (2002), "Carotenoid composition and content of whole grain einkorn, emmer, spelt, and hard red spring wheat," found that einkorn contained the highest levels of lutein among all tested wheat species.
• Zeaxanthin: An isomer of lutein that supports central vision. The research by Hidalgo, A., & Brandolini, A. (2014), "Nutritional properties of einkorn wheat (Triticum monococcum L.)," confirmed the presence of elevated zeaxanthin levels in the grain, contributing to its yellow pigment and health value.
• Ferulic Acid: A phenolic compound that neutralizes free radicals. A study by Li, L., et al. (2008), "The antioxidant activity of wheat phenolics," demonstrated that ferulic acid is the dominant phenolic acid in wheat and exerts strong anti-inflammatory effects.

The gluten content and caloric density of the food present specific health risks for individuals with autoimmune conditions or those managing weight. Specific dietary concerns are outlined here.

• Triggers Celiac Disease: The grain contains gluten proteins, specifically gliadin, which induce an autoimmune reaction in individuals with Celiac disease. A study by Suligoj, T., et al. (2013), "The toxicity of Triticum monococcum in patients with celiac disease," determined that while einkorn gluten differs structurally from modern wheat, it still elicits a toxic response and intestinal damage in Celiac patients. A safer alternative for those avoiding gluten is Buckwheat Groats. A suggested daily amount for individuals without gluten sensitivity is to limit consumption to one cooked cup (150g) to manage caloric intake.
• Contains Anti-Nutrients: The hull and bran contain phytic acid, which can bind to minerals like iron and zinc, reducing their absorption. A study by Schlemmer, U., et al. (2009), "Phytate in foods and significance for humans," indicates that high phytate intake can impair mineral bioavailability, though soaking or fermenting the grain mitigates this effect.

Yes, einkorn wheat is good for health because the ancient grain offers a richer protein profile, higher antioxidant levels, and lower allergenicity compared to modern wheat. The high protein content supports muscle maintenance and satiety, a benefit supported by Paddon-Jones, D., et al. (2008), "Protein, weight management, and satiety." The presence of substantial lutein supports long-term eye health, as noted in the research by Hidalgo, A., et al. (2006), "Carotenoid content and antioxidant activity of bread wheat and einkorn." The food also aids in digestion for some individuals due to its weaker gluten structure. A study by Valli, V., et al. (2018), " Health benefits of ancient grains. Comparison among bread made with ancient, heritage and modern grain flours in human cultured cells," suggests that the protein composition of ancient wheats may be less inflammatory for those with non-celiac gluten sensitivity.

Yes, einkorn wheat is better for blood sugar control than modern wheat due to its higher protein content and lower starch digestibility. The ancient grain possesses a lower glycemic index, meaning it causes a slower and more gradual rise in blood glucose levels. A study by Brandolini, A., et al. (2008), "Starch properties of einkorn (Triticum monococcum L.) lines," established that einkorn starch granules are less accessible to digestive enzymes compared to modern bread wheat, resulting in a reduced rate of hydrolysis and glucose release. Furthermore, research by Rosen, L. a., et al. (2011), " Postprandial glycemia, insulinemia, and satiety responses in healthy subjects after whole grain rye bread made from different rye varieties. 1," demonstrated that consumption leads to a more stable postprandial insulin response compared to refined wheat products. A review by Dhanavath, S., & Rao, U. P. (2017), "Nutritional and nutraceutical properties of Triticum dicoccum wheat and its health benefits," further supports that the complex carbohydrate structure of ancient wheats contributes to improved glycemic management and reduced risk of type 2 diabetes.

The calorie count varies slightly between the whole berry and processed flour forms of einkorn. A serving of Whole Grain Einkorn Berries contains 354 calories per 100 grams, representing the natural energy density of the seed. Whole Grain Einkorn Flour maintains a similar value at roughly 350 calories per 100 grams, as the entire kernel is simply ground. High-Extraction or All-Purpose Einkorn Flour presents a slightly higher profile at approximately 360 calories per 100 grams, a consequence of removing the fibrous bran which concentrates the starchy endosperm. Cooked Einkorn Berries contain 127 calories per 100 grams, as the absorption of water during boiling triples the weight and dilutes the energy content.

The origin of einkorn wheat traces back to the Fertile Crescent around 10,000 to 12,000 years ago, making it the oldest known variety of cultivated wheat. The name derives from the German "Ein Korn," meaning "single grain," referring to the single kernel per spikelet on the plant. Early Neolithic farmers in the Karacadağ mountain range of southeastern Turkey first domesticated the wild grass Triticum boeoticum into Triticum monococcum. The grain spread throughout Europe and the Mediterranean, serving as a primary food source for Ötzi the Iceman and Roman legions before being displaced by higher-yielding tetraploid and hexaploid wheats during the Bronze Age.