Spelt is a variety of wheat and is not gluten-free. However, some people with gluten or wheat intolerances are able to consume some spelt in their diet. Spelt is higher in protein than the traditional wheat. Spelt is high in manganese, fiber, phosphorus, magnesium, and niacin (vitamin B3). Like all whole grains, spelt has been shown to benefit heart health.

Selection Process

Spelt is available as a whole grain and flour as well as used to make some pastas and bread. You can find it prepackaged or in the bulk bin area of a health food store. Make sure there is no evidence of any moisture in the bin or package. Store the grains in an airtight container in a cool, dry, dark place and keep spelt flour in the refrigerator to retain its nutritional value.

Nutrition Facts

Serving Size: 1 cup (174.0 g)

Amount Per Serving

Calories: 588.1

% Daily Value*

Total fat 4.2g 6.5%

Saturated Fat 0.7g 3.5%

Cholesterol 0.0mg 0.0%

Sodium 13.9mg 0.0%

Total Carbs 122.1g 40.7%

Dietary Fiber 18.6g 74.5%

Sugars 11.9g

Protein 25.4g

Vitamin A 0.3% Vitamin C 0.0%
Calcium 4.7% Iron 42.9%
Vitamin E 4.6% Vitamin K 7.8%
Thiamin 42.2% Riboflavin 11.6%
Niacin 59.5% Vitamin B-6 20.0%
Folate 19.6% Vitamin B-12 0.0%
Panto. acid 18.6% Phosphorus 69.8%
Magnesium 59.2% Zinc 38.0%
Selenium 29.1% Copper 44.5%
Manganese 259.5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.