scored 84/100
Einkorn is an ancient hulled wheat variety with a distinctive nutty flavor, offering notably high protein (15.1g per 100g) and exceptional micronutrient density compared to modern bread wheat varieties.
29.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 84.
Einkorn (Triticum monococcum) is one of the earliest domesticated wheat species, cultivated for over 10,000 years in the Fertile Crescent and Mediterranean regions. Unlike modern wheat breeding, einkorn retains a simpler diploid genetic structure (14 chromosomes vs. hexaploid modern wheat's 42), which some researchers hypothesize may reduce inflammatory responses in sensitive individuals, though direct clinical evidence remains limited. Nutritionally, einkorn stands out for its superior micronutrient profile: phosphorus (436mg), magnesium (140mg), and zinc (5.2mg) per 100g substantially exceed modern wheat. Its high dietary fiber (8.91g) supports gut microbiota diversity and metabolic health. The grain contains notable levels of lutein and zeaxanthin, carotenoids with evidence for eye health and cognitive protection. Rich in polyphenols and lignans with antioxidant properties, einkorn may help reduce oxidative stress markers associated with aging. For longevity-focused nutrition, einkorn's combination of high-quality protein, mineral density, and potential lower gluten immunogenicity makes it a valuable alternative grain, particularly for individuals seeking whole-grain nutrition without modern wheat sensitivities.
High phosphorus and magnesium content supports calcium utilization and bone mineralization; lower phytic acid levels in einkorn compared to modern wheat improve mineral absorption efficiency
High dietary fiber (8.91g) slows glucose absorption, promoting stable blood sugar and supporting insulin sensitivity; fiber feeds beneficial gut bacteria producing short-chain fatty acids
Simpler gluten structure and higher polyphenol content may trigger less intestinal inflammation than modern hexaploid wheat; antioxidants reduce systemic inflammatory markers
Lutein and zeaxanthin accumulate in retina and brain tissue, protecting against age-related cognitive decline and supporting cerebrovascular health through antioxidant mechanisms
High protein content (15.1g per 100g) with complete amino acid profile supports muscle maintenance during aging; complex carbohydrates provide steady glucose for mitochondrial function
Einkorn's balanced macronutrient profile and high fiber content promote sustained satiety and stable energy through afternoon; protein and complex carbs optimize post-lunch cognitive function and reduce afternoon energy crashes
Breaks a fast
While not ideal during fasting periods due to carbohydrate content, einkorn is optimal for midday meals to support sustained energy, cognitive performance, and muscle protein turnover throughout the afternoon and early evening
Per 100 g of the default form. Bars show how much higher or lower einkorn is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Einkorn is classified as a grain. Einkorn is an ancient hulled wheat variety with a distinctive nutty flavor, offering notably high protein (15.1g per 100g) and exceptional micronutrient density compared to modern bread wheat varieties.
Einkorn scores 84/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 50 g serving provides about 7.6 g of protein (~15% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 4.5 g of fiber (~16% of the 28 g daily value).
In a 50 g serving, einkorn is highest in Manganese (~91% DV), Copper (~30% DV), Zinc (~24% DV), Thiamin (~20% DV), Niacin (~18% DV).
Yes — Einkorn is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 29.9 g of net carbs (34.3 g total minus 4.5 g fiber).
Best in the midday. Einkorn's balanced macronutrient profile and high fiber content promote sustained satiety and stable energy through afternoon; protein and complex carbs optimize post-lunch cognitive function and reduce afternoon energy crashes
A typical serving is around 50 g (~185 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating einkorn alongside several other grain sources.
Einkorn pairs nicely with: Pair with legumes (lentils, chickpeas) because lysine in legumes complements methionine in einkorn, creating complete protein profiles optimal for muscle maintenance; Combine with olive oil because fat-soluble vitamins (lutein, zeaxanthin) require dietary lipids for intestinal absorption and transport; Serve with cruciferous vegetables (broccoli, kale) because sulfur compounds enhance polyphenol metabolism and support phase II detoxification pathways; Mix with seeds (pumpkin, sunflower) because additional zinc, selenium, and vitamin E amplify antioxidant capacity and mineral density.
Encyclopedia entries that supply the same signature nutrients einkorn contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients einkorncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.