Grain
Spelt
Spelt is a hulled heritage wheat with a sweet, nutty loaf flavour and more fragile gluten than modern bread wheat. Used as whole berries, flour, and flakes, it makes aromatic breads, pastas, and porridges. Often confused with farro in trade, true spelt (Triticum spelta) is a distinct species with its own baking character.
Also known as: Dinkel, Dinkel, Dinkel, Épeautre
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.62 g
- Saturated Fat 0.48 g
- Trans Fat 0 g
- Monounsaturated Fat 0.49 g
- Polyunsaturated Fat 1.12 g
- Cholesterol 0 mg
- Sodium 4.71 mg
- Salt 0.01 g
- Total Carbohydrate 71.9 g
- Dietary Fibre 6.07 g
- Total Sugars 0.92 g
- Complex / starch 57 g
- Protein 10.3 g
- Water 11.3 g
- Energy 319 kcal
- Water 11.3 g
- Carbohydrates 71.9 g
- Sugars 0.92 g
- Monosaccharides 0.64 g
- Disaccharides 0.28 g
- Starch 57 g
- Amylose 14.3 g
- Amylopectin 42.7 g
- Digestible Starch 48.4 g
- Resistant Starch 5.7 g
- Fibre 6.07 g
- Soluble Fibre 2.12 g
- Insoluble Fibre 3.95 g
- Protein 10.3 g
- Plant Protein 9.75 g
- Fat 2.62 g
- Saturated Fat 0.48 g
- Monounsaturated Fat 0.49 g
- Polyunsaturated Fat 1.12 g
- Vitamins 65.6 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.33 mg
- Vitamin B2 — Riboflavin 0.11 mg
- Vitamin B3 — Niacin 4.38 mg
- Vitamin B5 — Pantothenic Acid 0.65 mg
- Vitamin B6 0.27 mg
- Vitamin B7 — Biotin 3.2 µg
- Vitamin B9 — Folate 31.7 µg
- Vitamin C 2 mg
- Vitamin E 0.83 mg
- Vitamin K 2.1 µg
- Minerals 255 mg
- Major Minerals 249 mg
- Trace Minerals 6.1 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.33 · vitamin-b2-riboflavin: 0.11 · vitamin-b3-niacin: 4.38 · vitamin-b5-pantothenic-acid: 0.65 · vitamin-b6: 0.27 · vitamin-b7-biotin: 3.2 · vitamin-b9-folate: 31.7 · vitamin-e: 0.83 · vitamin-k: 2.1 ·
Minerals
Sodium: 4.71 · Potassium: 182 · Calcium: 62 · Iron: 0.7 · Zinc: 0.4 · Iodine: 5 ·
Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.
In the kitchen
Culinary partners and combinations that usually underperform with Spelt.
Usually avoid with
Often clash in flavour or tradition
History
Spelt emerged among early hulled wheats and spread through European prehistory.
Medieval central Europe relied on spelt for bread in cooler, poorer soils.
Common wheat largely replaced spelt until organic and heritage movements revived it.
Specialty bakers and organic markets restored spelt flour and berries to wider retail.