Diet & Fitness

Food Guide

Spelt

Buying Tips

Find prepackaged spelt in most natural foods and grocery stores; buy in bulk for maximum savings.

Varieties

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.

Preparation, Uses, & Tips

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.

Storing

Store spelt in a cool, dry area in a sealed glass or plastic container, away from air, moisture, and sunlight, which can make the oils go rancid.

Nutrition Highlights

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)