Group · Cereals & grains
Spelt flour
Spelt flour comes from common spelt, an ancient wheat with a hulled grain. It has made a comeback in bakeries for its nutty taste and its reputation for being easier to digest, a reputation that needs qualifying, as explained below.
In terms of nutrition facts: 352 kcal per 100 g, with 64 g of carbohydrates, 12.5 g of protein and 9.3 g of fibre. It provides 340 mg of phosphorus, 360 mg of potassium, 92 mg of magnesium, 3 mg of iron and 2.8 mg of zinc per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 352 kcal |
| Kilojoules | 1490 kJ |
| Protein | 12,5 g |
| Carbohydrate | 64 g |
| Fat | 3 g |
| Fibre | 9,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese2,5 mg125 %
- Phosphorus340 mg49 %
- Copper0,42 mg42 %
- Zinc2,8 mg28 %
- Vitamin B10,29 mg26 %
- Magnesium92 mg25 %
- Iron3 mg21 %
- Potassium360 mg18 %
- Vitamin B9dietary folate equivalents59,3 µg
See the other 7 nutrients
- Omega-6 LA1,51 g15 %
- Vitamin B60,21 mg15 %
- Vitamin B50,71 mg12 %
- Vitamin B30,64 mg4 %
- Omega-3 ALA0,08 g4 %
- Calcium31 mg4 %
- Vitamin K12,87 µg4 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
9.3 g of fibre: a very good score for a flour. Well above white wheat flour. It also explains the density of the breads made from it.
It contains gluten, without ambiguity. It is a wheat. Its gluten is simply more fragile and sometimes better tolerated in non-coeliac sensitivity. With confirmed coeliac disease, it is strictly off limits, like whole-grain spelt.
Its fragile gluten changes the kneading. Knead for less time than with wheat flour, otherwise the network breaks and the dough collapses. That is the main difficulty in use.
Common spelt and einkorn are two different species. This flour comes from common spelt; einkorn (petit épeautre) is another cereal, rarer and more expensive.
Cut it with wheat flour to start. Half and half gives a loaf that rises properly while still delivering the taste and fibre of spelt.