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The use of spelt goes back to about 5000 BC, when it was first cultivated in the region now called Iran. A kernel of spelt looks like a large grain of rice; it has a tough outer husk that protects its nutrients. Removing the husk makes spelt costly to process, so this ancient grain all but vanished in the United States until it was rediscovered about 12 years ago by a grain purveyor in the Midwest. Even though it does contain gluten, spelt seems to be tolerated by most wheat-sensitive people.
Spelt is found in cereals and in baked goods, such as crackers, cookies, and breads. It is also available in flake form, or as a whole grain or flour.
Spelt flour can be substituted for wheat flour in most baked goods-the light, slightly sweet, and nutty flavor makes it a good choice for muffins and cookies. Add spelt flakes to tomato-based soups, or cook the whole grain with olive oil, chopped fresh rosemary, and crushed garlic, then serve hot.
Spelt, 2 oz. (56.7g) (flour)
Calories: 216
Protein: 8.1g
Carbohydrate: 42.25g
Total Fat: 1.67g
Fiber: 3.6g
*Excellent source of: Niacin (4.8mg), and Thiamine (0.37mg)
*Good source of: Iron (2.36 mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and concerns
for grains
Many health benefits and concerns associated with this food are applicable to other grains.
Read about health benefits and concerns for grains
for a full description.
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The information presented in VitaminLore is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
