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Raw Spelt Grain
Grains
Nutri-ScoreA

Raw Spelt Grain

Triticum spelta

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Spelt Grain provides 338 kcal, 14.6g of protein, 70.2g of carbohydrates, and 10.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Spelt is an ancient grain known for its nutty flavor and high nutritional value, rich in protein, fiber, and essential minerals. It is a versatile grain that can be used in various culinary applications.

Also known as:
DinkelSpelta
Scientific NameTriticum spelta
Region of OriginMiddle East
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories338 kcal
Water
12%
Fiber10.7g
Total87.3g
Protein
14.6g(17%)
Fats
2.5g(3%)
Carbohydrates
70.2g(80%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.4 mg (33%)
Vitamin b3 (niacin)4.6 mg (29%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium90 mg (22%)
Phosphorus330 mg (47%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, spelt promotes digestive health and helps maintain a healthy weight by increasing satiety.
✓Contains a higher protein content compared to common wheat, making it an excellent choice for vegetarians and vegans.
✓Packed with essential minerals like magnesium and phosphorus, spelt supports bone health and energy metabolism.
✓Low glycemic index makes spelt a suitable grain for those managing blood sugar levels.

Possible Risks & Side Effects

!Contains gluten, which may not be suitable for individuals with celiac disease or gluten sensitivity.
!Excessive consumption may lead to digestive discomfort in some individuals due to its high fiber content.

How to Prepare & Consume

Rinse spelt grains thoroughly before cooking. Soak overnight for better digestibility and shorter cooking time. Cook in water or broth until tender, approximately 30-40 minutes.

Smart Selection & Storage

How to Select

Choose whole spelt grains that are uniform in color and free from any signs of mold or damage. Look for grains that are firm and not shriveled.

How to Store

Store spelt grains in an airtight container in a cool, dry place, away from direct sunlight. For longer shelf life, consider refrigeration.

Myths vs Realities

MythSpelt is the same as wheat.
RealityWhile spelt is a type of wheat, it has different nutritional properties and a unique flavor profile.
MythAll grains are gluten-free.
RealityMany grains, including spelt, contain gluten and are not suitable for those with gluten intolerance.
MythSpelt is a modern grain.
RealitySpelt is an ancient grain that has been cultivated for thousands of years, predating modern wheat.

Healthy Recipes

Spelt Grain Salad with Roasted Vegetables

A vibrant salad featuring raw spelt grains tossed with roasted seasonal vegetables and a zesty lemon dressing.

Ingredients
  • 1 cup raw spelt grains
  • 2 cups mixed seasonal vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • Salt and pepper to taste
  • Fresh herbs (parsley or basil) for garnish
Instructions
  1. 1. Cook the raw spelt grains according to package instructions and let cool.
  2. 2. Preheat the oven to 400°F (200°C). Toss the vegetables with olive oil, salt, and pepper, then roast for 20-25 minutes.
  3. 3. Combine the cooled spelt and roasted vegetables in a bowl, drizzle with lemon juice, and garnish with fresh herbs.

Spelt Grain Breakfast Bowl

A nutritious breakfast bowl featuring cooked spelt grains topped with fresh fruits, nuts, and a drizzle of honey.

Ingredients
  • 1 cup raw spelt grains
  • 2 cups almond milk
  • 1 banana (sliced)
  • 1/4 cup mixed nuts (walnuts, almonds)
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Cook the raw spelt grains in almond milk until tender and creamy.
  2. 2. Transfer the cooked spelt to a bowl and top with sliced banana, mixed nuts, honey, and a sprinkle of cinnamon.
  3. 3. Serve warm for a hearty breakfast.

Spelt Grain Veggie Burgers

Delicious homemade veggie burgers made with raw spelt grains, black beans, and spices, perfect for grilling.

Ingredients
  • 1 cup raw spelt grains
  • 1 can black beans (drained and rinsed)
  • 1/2 cup breadcrumbs
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • Burger buns and toppings (lettuce, tomato, avocado)
Instructions
  1. 1. Cook the raw spelt grains and mash the black beans in a bowl.
  2. 2. Mix in the cooked spelt, breadcrumbs, cumin, garlic powder, salt, and pepper until well combined.
  3. 3. Form patties and grill for 5-7 minutes on each side. Serve on buns with desired toppings.

Spelt Grain and Chickpea Curry

A hearty and flavorful curry featuring spelt grains and chickpeas simmered in a coconut milk sauce with spices.

Ingredients
  • 1 cup raw spelt grains
  • 1 can chickpeas (drained and rinsed)
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
  • Salt to taste
Instructions
  1. 1. Cook the raw spelt grains according to package instructions.
  2. 2. In a pan, sauté onion and garlic until translucent, then add chickpeas, coconut milk, curry powder, and salt. Simmer for 10 minutes.
  3. 3. Serve the curry over a bed of cooked spelt grains.

Spelt Grain Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of spelt grains, vegetables, and spices, baked to perfection.

Ingredients
  • 4 bell peppers (halved and seeded)
  • 1 cup raw spelt grains
  • 1 cup diced tomatoes
  • 1 zucchini (diced)
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Cook the raw spelt grains and mix with diced tomatoes, zucchini, Italian seasoning, salt, and pepper.
  2. 2. Stuff the mixture into halved bell peppers and place in a baking dish.
  3. 3. Bake at 375°F (190°C) for 25-30 minutes until the peppers are tender.

Spelt Grain Pancakes

Fluffy and wholesome pancakes made with spelt flour, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup spelt flour
  • 1 tablespoon baking powder
  • 1 tablespoon honey or maple syrup
  • 1 cup almond milk
  • 1 egg
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix spelt flour and baking powder. In another bowl, whisk together honey, almond milk, egg, and vanilla.
  2. 2. Combine wet and dry ingredients and stir until smooth.
  3. 3. Pour batter onto a hot skillet and cook until bubbles form, then flip and cook until golden brown.

Spelt Grain and Spinach Soup

A nourishing soup featuring spelt grains and fresh spinach, blended to create a creamy yet healthy dish.

Ingredients
  • 1 cup raw spelt grains
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Cook the raw spelt grains in vegetable broth until tender.
  2. 2. In a separate pot, sauté onion and garlic until fragrant, then add spinach until wilted.
  3. 3. Blend the spelt grains with the spinach mixture until smooth, season with salt and pepper, and serve warm.

Spelt Grain Energy Bars

Nutritious energy bars made with raw spelt grains, nuts, and dried fruits, perfect for a healthy snack on the go.

Ingredients
  • 1 cup raw spelt grains
  • 1/2 cup mixed nuts (chopped)
  • 1/2 cup dried fruits (raisins, cranberries)
  • 1/4 cup honey or maple syrup
  • 1/4 cup nut butter
  • 1 teaspoon vanilla extract
Instructions
  1. 1. Cook the raw spelt grains and let cool.
  2. 2. In a bowl, mix all ingredients until well combined.
  3. 3. Press the mixture into a lined baking dish, refrigerate until firm, then cut into bars.

Spelt Grain and Berry Smoothie Bowl

A refreshing smoothie bowl made with spelt grains, blended with berries and topped with granola and seeds.

Ingredients
  • 1 cup raw spelt grains
  • 1 cup mixed berries (frozen or fresh)
  • 1 banana
  • 1 cup almond milk
  • Granola and seeds for topping
Instructions
  1. 1. Cook the raw spelt grains and let cool.
  2. 2. Blend the berries, banana, and almond milk until smooth.
  3. 3. In a bowl, layer the smoothie and top with cooked spelt, granola, and seeds.

Spelt Grain Tabbouleh

A fresh and zesty tabbouleh salad made with spelt grains, parsley, tomatoes, and a tangy lemon dressing.

Ingredients
  • 1 cup raw spelt grains
  • 1 cup fresh parsley (chopped)
  • 1 cup diced tomatoes
  • 1/2 cup cucumber (diced)
  • 1 lemon (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Cook the raw spelt grains and let cool.
  2. 2. In a bowl, combine cooked spelt, parsley, tomatoes, cucumber, lemon juice, salt, and pepper.
  3. 3. Mix well and serve chilled for a refreshing salad.

Frequently Asked Questions (FAQ)

What is spelt?

Spelt is an ancient variety of wheat that is higher in protein and fiber compared to modern wheat.

Is spelt gluten-free?

No, spelt contains gluten and is not suitable for those with celiac disease.

How can I cook spelt?

Spelt can be cooked by boiling it in water or broth for about 30-40 minutes after soaking.

What are the health benefits of spelt?

Spelt is rich in fiber, protein, and essential minerals, promoting digestive health and providing sustained energy.

Can I substitute spelt for regular flour?

Yes, spelt flour can be used as a substitute for regular flour in many recipes, but adjustments may be needed due to its different gluten properties.

How should I store spelt grains?

Store spelt grains in an airtight container in a cool, dry place to maintain freshness.

Is spelt suitable for weight loss?

Yes, due to its high fiber content, spelt can help you feel full longer, aiding in weight management.

What dishes can I make with spelt?

Spelt can be used in salads, soups, breads, and as a side dish, similar to rice or quinoa.

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Comparisons
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Nutrients
Protein in Raw Spelt Grain Calories in Raw Spelt Grain Vitamin-c in Raw Spelt Grain Magnesium in Raw Spelt Grain
Featured Guides
Health Benefits of Raw Spelt Grain Healthy Recipes with Raw Spelt Grain
Rankings
Grains high in phosphorus Grains high in fiber Grains low in carbohidratos Grains low in índice glucémico