Forktionary
Grain | Vegetarian Lacto Ovo Vegetarian Flexitarian High Fiber

Spelt

Triticum spelta Allergens: Wheat, Gluten
Spelt

Sourcing & Taxonomy

  • Family Poaceae
  • Primary Cuisine European
  • Seasonality Summer (harvest), Year-Round (available)
  • Source Spelt grain

The Forktionary Angle

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Definition

An ancient grain, a distinct species of wheat, known for its nutty flavor, slightly chewy texture, and high nutritional value.

Sensory Profile

TasteNutty, slightly sweet, earthy
TextureChewy (whole grain), tender (cooked), light (flour)
AromaMildly earthy, bread-like (flour)
AcidityLow

Technical Metrics

Nutrition Facts

Per 50g (dry)
Calories338 kcal
Total Fat2.4g
Saturated Fat0.4g
Trans Fat0g
Cholesterol0mg
Protein14.6g
Total Carbohydrate70.2g
Dietary Fiber10.7g
Total Sugars6.8g
Calcium27mg
Iron4.5mg
Potassium388mg

Chef’s Secret

When cooking whole spelt berries, soak them overnight to reduce cooking time by up to half. Spelt flour is excellent for baking, producing tender, flavorful results, but can absorb liquids differently than modern wheat.

Substitutions

Best Match

Farro

1:1

Similar nutty flavor and chewy texture, also an ancient grain, contains gluten.

Wheat Berries

1:1

Offers similar chewiness and whole-grain nutrition, but slightly milder flavor.

Barley (pearled)

1:1

Good for adding body to soups and stews, has a pleasant chew and earthy taste.

Quinoa

1:1

Gluten-free alternative, cooks faster, offers complete protein, different texture.

Buying Guide

Spelt comes in whole grain (berries), hulled, or as flour. Choose whole grain for maximum fiber. Ensure spelt" is the only ingredient for flour."

Flavor Pairings

Salads pilafs soups stews baking bread and pastries side dishes.