Spelt Flour Nutrition Facts and Health Benefits

Spelt flour, annotated

Verywell / Alexandra Shytsman 

Spelt is an ancient grain similar to wheat in appearance and is related, botanically, to wheat. Spelt has a tougher husk, which helps protect the nutrients inside the grain. Flour made from spelt has a nutty, slightly sweet flavor and can be used in most recipes that call for regular or whole-wheat flour.

It has nutritional benefits similar to other whole-grain flours: It's a good source of fiber and contains micronutrients such as calcium and vitamin E.

Not so long ago, if you wanted spelt flour, you had to purchase spelt kernels and use a kitchen grinder to make your own flour. But today, you can buy spelt flour at most grocery stores (check the natural foods or baking section). You can also buy products made with spelt, such as crackers, cookies, pasta, and other snacks and foods.

Spelt Flour Nutrition Facts​

The following nutrition information is provided by the USDA for 1/4 cup (30 grams) raw spelt flour.

  • Calories: 100
  • Fat: 0.5g
  • Sodium: 0mg
  • Carbohydrates: 21g
  • Fiber: 3g
  • Sugars: 0g
  • Protein: 3.9g
  • Magnesium: 39.9mg


Most of the calories in spelt flour come from carbohydrates (about 22 grams in 1/4 cup of flour). The carbohydrate in spelt flour comes in the form of fiber (4 grams) and starch. There are no naturally occurring or added sugars in spelt flour. It has a slightly lower glycemic index than whole wheat, buckwheat, corn, and millet flours.

However, bread that includes spelt flour as an ingredient has a similar glycemic index to bread made with white flour because both types of bread are primarily made with refined white flour.


There is almost no fat in spelt flour. A single serving provides less than a gram of fat.


Spelt flour is not a high protein food, but a single serving does boost your protein intake slightly. For instance, there is 5 grams per 1/4 cup serving of flour, or 3 grams in a slice of bread made from spelt flour.

Vitamins and Minerals

Spelt is a good source of calcium, magnesium, selenium, zinc, iron, and manganese. It has vitamin E and B-complex vitamins (especially niacin). 


One 1/4 cup serving of spelt flour contains 100 calories. Approximately 80% of the spelt flour calories are from carbohydrates, 15% from protein, and 4% from fat.

Health Benefits

All in all, spelt is a nutritious whole grain. Eating spelt flour and spelt products is a simple way to get more whole grain fiber into your diet.

Spelt grains and flour contain a little more protein than regular wheat, but there's a little difference in the amounts of some of the minerals. They also have about the same amount of fiber. Here are some of the potential health benefits of spelt flour.

Provides Valuable Fiber

Fiber is essential for a healthy digestive system, and eating fiber-rich foods can slow down the absorption of sugars. Fiber also can help you feel full longer, so it may be helpful when consumed as part of a weight-management plan.

One study of thousands of American kids and adults found that those who consumed more whole grains also consumed more nutrients overall and had a healthier body weight.

Improves Gut Microbiome

The fiber and other compounds in whole grains can contribute to the health of the bacteria in the digestive system. This, in turn, can help reduce inflammation in the body and contribute to digestive health as well as aid with weight management.

Helps Regulate Blood Sugar

Research has shown that people who eat whole grains (vs. refined grains) have a lower risk of diabetes. One 2017 study of spelt, in particular, suggested that both the fiber and antioxidants in spelt contribute to this effect.

Decreases Risk of Heart Attack

A diet rich in whole grains has been linked to better cardiovascular health. A Danish study published in 2016 found that people who ate more whole grains had a lower risk of heart attacks.

The study encompassed more than 50,000 adults ages 50 to 64. Another earlier meta-analysis also showed that higher whole grain consumption was associated with a lower risk of heart disease.


It is possible to have an allergy to spelt and spelt flour. Some people who are allergic to wheat may also react to spelt, while some may not. If you are sensitive to wheat, speak with a healthcare provider before eating spelt. 

Adverse Effects

Spelt flour should not be consumed by people who can't have gluten. Even though the gluten in spelt isn't precisely the same as wheat gluten, it's still not suitable for a gluten-free diet. People with celiac disease or non-celiac gluten sensitivity must avoid spelt.

Storage and Food Safety

Keep spelt flour in an airtight container in a cool, dark place for maximum shelf life. It will keep 1 to 3 months at room temperature, or a little longer in the refrigerator. You can also freeze your flour; it will last for up to 6 months when frozen. If your spelt flour smells rancid, toss it.

How to Prepare

Like wheat, barley, and rye, spelt is a gluten grain. Gluten is the protein that gives bread and other baked goods their texture. Because it has gluten, spelt flour can replace whole wheat or whole grain flour in most bread recipes. But, it's not identical, though.

The gluten in spelt isn't as strong as wheat gluten, and many bakers find that when making bread with spelt flour, the dough doesn't rise as high. It helps to add a bit of vital wheat gluten to bread dough made with spelt flour. You can also use spelt flour in traditional sourdough recipes.

For other types of baking, spelt flour works just fine as it is. You can use spelt flour for baking cookies and quick breads, like banana bread, or as a thickener for sauces and gravy.

Whole spelt grains can be cooked and eaten as a side dish or as a cereal. Combine 3 cups of water with 1 cup of spelt grains plus a bit of salt and pepper and simmer until the grains are soft. It's also delicious when topped with berries and a bit of honey for breakfast. 

8 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. U.S. Department of Agriculture, FoodData Central. Organic spelt flour.

  2. Albertson AM, Reicks M, Joshi N, Gugger CK. Whole grain consumption trends and associations with body weight measures in the United States: Results from the cross sectional National Health and Nutrition Examination Survey 2001-2012. Nutr J. 2016;15:8. doi:10.1186/s12937-016-0126-4

  3. Martínez I, Lattimer JM, Hubach KL, et al. Gut microbiome composition is linked to whole grain-induced immunological improvements. ISME J. 2013;7(2):269-80. doi:10.1038/ismej.2012.104

  4. Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes: A systematic review and dose-response meta-analysis of cohort studies. Eur J Epidemiol. 2013;28(11):845-58. doi:10.1007/s10654-013-9852-5

  5. Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017;26(6):1013-1019. doi:10.17219/acem/61665

  6. Helnæs A, Kyrø C, Andersen I, et al. Intake of whole grains is associated with lower risk of myocardial infarction: the Danish Diet, Cancer and Health Cohort. Am J Clin Nutr. 2016;103(4):999-1007. doi:10.3945/ajcn.115.124271

  7. Tang G, Wang D, Long J, Yang F, Si L. Meta-analysis of the association between whole grain intake and coronary heart disease risk. Am J Cardiol. 2015;115(5):625-9. doi:10.1016/j.amjcard.2014.12.015

  8. Vu NT, Chin J, Pasco JA et al. The prevalence of wheat and spelt sensitivity in a randomly selected Australian population. Cereal Res Comm. 2015;43(1):97-107. doi:10.1556/CRC.2014.0026

By Shereen Lehman, MS
Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people.