Calories in spelt berries
A typical serving of spelt berries provides about 169 calories. Here are the full macros and nutrition facts.
Per serving · 1/4 cup (50 g - dry)
Calories
169kcal
Protein
7.3g
Carbs
35g
Fat
1.2g
Per 100 g
| Calories | 338 kcal |
| Protein | 14.6 g |
| Carbs | 70 g |
| Fat | 2.4 g |
| Saturated fat | 0.4 g |
| Fiber | 10.7 g |
| Sugars | 6.8 g |
| Sodium | 8 mg |
Data based on Open Food Facts and public nutrition databases.
An ancient ancestor of modern wheat with a superior nutritional profile and deeper flavor.
Nutritional benefits
- Higher protein than common wheat
- Rich in fiber and B-complex vitamins
- Better digestive tolerance for some people
How to prepare it
- 1.Soak overnight to reduce cooking time
- 2.Boil in water (3:1 ratio) for 40-60 minutes
- 3.Use in cold salads or as a warm side dish
Lighter alternatives
Farro
Very similar texture and flavor
Buckwheat
Gluten-free option with intense flavor
Barley
Same chewy texture but more common
Healthy tip
Use whole spelt berries instead of rice to increase the protein content of your meals.
Frequently asked questions
Is it suitable for celiacs?
No, spelt contains gluten, although its structure is different from wheat.
Does it taste different from wheat?
Yes, it has a sweeter and more pronounced nutty flavor.
Can it be used in soups?
Yes, it holds its shape very well and does not mush easily.
Popular comparisons
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