Calories in Spelt: Nutritional facts for Spelt Types

A 100g serving of uncooked spelt contains 338 calories. A 100g serving of cooked spelt contains 127 calories. A 100g serving of whole-grain spelt flour contains 338 calories. A 100g serving of spelt bread contains 254 calories.

One kilogram (1000g) of uncooked spelt contains 3380 calories. One kilogram (1000g) of cooked spelt contains 1270 calories. One kilogram (1000g) of whole-grain spelt flour contains 3380 calories. One kilogram (1000g) of spelt bread contains 2540 calories.

One slice of spelt bread (28g) from brands like Berlin Natural Bakery contains 71 calories. A single serving of uncooked spelt berries (48g) from a brand like Bob's Red Mill contains 160 calories. One serving of spelt flour (30g) from Arrowhead Mills contains 110 calories.

Spelt provides several health advantages due to a rich nutritional profile that includes high levels of fiber, protein, and essential minerals. The following points detail some of the key health benefits of consuming spelt.

• High in Dietary Fiber. Spelt is an excellent source of dietary fiber, which is crucial for digestive health. The fiber content aids in promoting regular bowel movements and supporting a healthy gut microbiome. A review of studies confirmed the role of dietary fiber from whole grains in improving gut health and preventing constipation (Lattimer, J. M., & Haub, M. D., 2010, Effects of Dietary Fiber and Its Components on Metabolic Health).
• Rich Source of Essential Minerals. Spelt contains significant amounts of essential minerals like manganese, magnesium, and phosphorus. Manganese is a key component of enzymes involved in energy metabolism and bone formation, while magnesium is vital for nerve function and blood pressure regulation. Research on ancient wheat species like spelt has confirmed their high mineral content compared to modern wheat varieties (Góral, T., et al., 2021, Mineral Composition of Grain of Spelt (Triticum aestivum ssp. spelta) and Common Wheat (Triticum aestivum ssp. vulgare)).
• Good Source of Plant-Based Protein. With a higher protein content than many other wheat varieties, spelt serves as a valuable source of plant-based protein. Protein is essential for building and repairing tissues, producing enzymes, and supporting muscle mass. The protein quality of spelt has been analyzed and found to be a beneficial component of human nutrition (Abdel-Aal, E. S. M., et al., 1999, The effects of sprouting on the nutritional composition of spelt and common wheat).
• Contains B Vitamins for Energy. Spelt provides important B vitamins, especially niacin (B3) and thiamin (B1). These vitamins play a critical role in converting food into energy, supporting the nervous system, and maintaining healthy skin and brain function. The nutritional analysis of spelt consistently shows its value as a source of these energy-supporting vitamins (Bonafaccia, G., et al., 2000, Nutritional value of spelt (Triticum spelta L.) and einkorn (Triticum monococcum L.) wheat).

Spelt is a nutritious grain, yet some potential downsides exist related to its gluten content and the presence of certain natural compounds. The downsides of spelt are shown below.

• Contains Gluten. Spelt is a type of wheat and contains gluten, making the grain unsuitable for individuals with celiac disease or non-celiac gluten sensitivity. Consuming spelt will trigger an immune reaction in people with celiac disease. A suitable gluten-free alternative is buckwheat or quinoa. Research confirms that spelt proteins can provoke a response in individuals with celiac disease (Comino, I., et al., 2012, The gluten-free diet: testing alternative cereals).
• Presence of Phytic Acid. Like many whole grains, spelt contains phytic acid, an antinutrient that can bind to minerals like iron and zinc and reduce their absorption in the body. Soaking, sprouting, or fermenting the grain before consumption can significantly reduce phytic acid levels. A suggested daily amount for those concerned is up to one cup of properly prepared (cooked) spelt. A study on grain processing showed that methods like sourdough fermentation are effective at degrading phytic acid (Leenhardt, F., et al., 2005, Moderate decrease of pH by sourdough fermentation is sufficient to reduce phytate content of whole wheat flour through endogenous phytase activity).

Yes, spelt is good for a person's health because a robust nutritional profile supports various aspects of wellbeing. For digestive health, the high dietary fiber content in whole-grain spelt promotes bowel regularity and nourishes beneficial gut bacteria, which is fundamental for a healthy digestive system (Kaczmarczyk, M. M., et al., 2012, The health benefits of dietary fiber: beyond the usual suspects). For heart health, the fiber in spelt can help manage cholesterol levels, and the grain provides minerals like magnesium, which aids in regulating blood pressure and heart rhythm. 

For energy and cognitive function, spelt is a good source of B vitamins, such as niacin, which are essential for converting food into usable energy for the body and brain, and manganese, a mineral that plays a role in brain function and protecting against oxidative stress (Eskici, G., & Axelsen, P. H., 2012, The role of manganese in the pathogenesis of neurodegenerative diseases).

Yes, whole-grain spelt flour can be a good choice for diabetics when consumed as part of a balanced diet. The high fiber content of whole-grain spelt slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels compared to refined flours. This helps in managing blood glucose. Studies consistently show that a high intake of whole grains is associated with a lower risk of developing type 2 diabetes (Aune, D., et al., 2013, Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies). The fiber in whole grains like spelt improves insulin sensitivity, which is a key factor in diabetes management (Weickert, M. O., & Pfeiffer, A. F., 2008, Metabolic effects of dietary fiber consumption and prevention of diabetes). Furthermore, choosing whole-grain foods over refined ones is a cornerstone of dietary recommendations for individuals with diabetes, as these foods provide a more stable energy release and greater nutritional value (American Diabetes Association, 2019, Standards of Medical Care in Diabetes—2019).

The calorie content of spelt changes based on its form and preparation method. The highest calorie spelt types are the dry unprocessed forms. White spelt flour contains the most calories, with 364 per 100g, followed closely by uncooked whole spelt berries and whole-grain spelt flour, both containing 338 calories per 100g. Spelt flakes have a slightly lower count at 330 calories per 100g. When products are made with these flours, like spelt bread, the calorie count per 100g is lower, at 254 calories, due to the addition of water and other ingredients. The lowest calorie form of spelt is cooked spelt berries. The cooking process involves absorbing water, which increases the volume and weight of the grain, thereby reducing the calorie density to 127 calories per 100g.

Spelt (Triticum spelta) is an ancient species of wheat with origins tracing back to the Near East over 5,000 to 7,000 years ago. Archaeological evidence suggests the grain was cultivated during the Bronze Age and spread across Central Europe, where a strong foothold was established. Spelt became a staple food in parts of Europe, especially in what is now Germany, Switzerland, and Austria. The grain was valued for its hardiness, as its tough outer husk protects the kernel from pollutants and insects, allowing the crop to thrive in colder climates and poorer soils where other wheat varieties might fail. In medieval Europe, spelt was a prominent grain, mentioned in the writings of Hildegard of Bingen, a 12th-century abbess who praised its nutritional properties. The grain was used to make dense, dark breads known as Dinkelbrot in Germany, as well as porridges and early forms of pasta. The rise of modern, high-yield common wheat in the 19th and 20th centuries led to a sharp decline in spelt cultivation. Spelt saw a major resurgence in the late 20th century with the growth of the organic and health food movements. Consumers rediscovered the grain for its nutty flavor, higher protein content, and unique nutritional profile, leading to its current use in artisan breads, pastas, and as a whole-grain alternative in modern cuisine.