Khorasan
Khorasan is an ancient wheat variety rich in protein, fiber, and minerals, offering superior nutritional density compared to modern wheat varieties. Its high micronutrient profile makes it particularly valuable for metabolic health and sustained energy.
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
- Niacin3.3 mg21% DV
- Thiamin0.24 mg20% DV
- Manganese1.6 mg71% DV
- Copper0.30 mg33% DV
- Zinc2.2 mg20% DV
- Magnesium65.0 mg15% DV
- Phosphorus185.4 mg15% DV
- Iron1.9 mg11% DV
- Potassium225.3 mg5% DV
- Calcium12.0 mg<1% DV
- Sodium2.0 mg<1% DV
- Carotenoids~3.0 mg
- Inulin / Prebiotic fibre~1.5 g
- Polyphenols~75 mg
Score · 87/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese142% DV
- Copper66% DV
- Niacin42% DV
- Zinc41% DV
- Thiamin40% DV
Overview
Khorasan wheat, also known as Kamut, is an heirloom grain originating from the Khorasan region of Iran and cultivated for over 4,000 years. This ancient wheat variety contains approximately 20% more protein than modern durum wheat and delivers exceptional amounts of magnesium, manganese, and zinc—critical cofactors for cellular energy production and antioxidant defense. The 10.52g fiber content per 100g supports gut microbiota diversity and promotes sustained glycemic control, important for preventing age-related metabolic decline. Khorasan's unique composition of bioactive compounds, including carotenoids and polyphenols, contributes to reduced inflammation markers in observational studies. Unlike modern wheat, Khorasan retains a lower gluten content structure that some individuals find better tolerated. For longevity-focused nutrition, Khorasan serves as a functional grain option that addresses multiple aging pathways: mitochondrial function (via B vitamins and minerals), glycemic stability, and gut health. Its mineral density—particularly the 3.26mg manganese and 4.46mg zinc per 100g—supports bone remodeling and immune senescence prevention, key concerns in aging populations.
Health Benefits (5)
- Supports stable blood glucose and metabolic healthstrongHigh fiber content (10.52g/100g) slows glucose absorption and feeds beneficial gut bacteria, promoting consistent insulin sensitivity
- Enhanced mineral bioavailability for bone and metabolic functionmoderateKhorasan contains lower phytic acid levels than modern wheat, improving absorption of magnesium, zinc, and phosphorus needed for bone mineralization and mitochondrial ATP production
- Reduced systemic inflammationmoderatePolyphenols and carotenoids in the bran act as antioxidants, suppressing pro-inflammatory cytokine production implicated in cardiovascular and neurodegenerative aging
- Improved satiety and lean body composition maintenancemoderate14.76g protein per 100g combined with high fiber increases postprandial satiety signals (PYY, GLP-1), reducing overall caloric intake without conscious restriction
- Gut barrier integrity and microbiota diversitymoderateSoluble fiber and resistant starch from whole grain Khorasan serve as prebiotics, feeding short-chain fatty acid–producing bacteria that strengthen intestinal tight junctions
Food Pairings
- ·Pair with iron-rich leafy greens (spinach, kale) or legumes—vitamin C from the vegetables enhances non-heme iron absorption from Khorasan's 3.874mg iron content
- ·Combine with healthy fats (olive oil, nuts, seeds)—fat-soluble carotenoids and polyphenols in Khorasan require dietary fat for optimal absorption
- ·Mix with zinc-rich foods like pumpkin seeds or oysters—synergistic mineral absorption when consumed together improves bioavailability of both foods
- ·Pair with fermented foods (kefir, sauerkraut)—probiotics enhance breakdown of phytic acid remaining in Khorasan and improve mineral absorption
Practical Tips
- ·Purchase whole grain Khorasan berries rather than refined flour to preserve the 10.52g fiber, phytonutrients, and micronutrients; refined versions lose 30-40% mineral content
- ·Soak or sprout Khorasan grains for 8-12 hours before cooking to further reduce phytic acid and improve mineral digestibility by up to 25%
- ·Store in airtight containers in cool, dark conditions (ideally refrigerated); whole Khorasan grains remain viable for 6-12 months due to lower oxidation than modern wheat
- ·Cook with a 1:2.5 grain-to-water ratio; Khorasan requires 20-25 minutes to reach optimal tenderness while retaining chewy texture and intact fiber structure
- ·Consume as part of mixed-grain bowls rather than as the sole carbohydrate to ensure amino acid completeness (pair with legumes for complete protein profile)
Optimal Timing
Khorasan's high fiber and protein content supports sustained post-lunch satiety and stable blood glucose through the afternoon energy dip, reducing 3-4pm snacking impulses. Its mineral density supports daytime metabolic function.
- · immediately before bed (high fiber may cause digestive activity)
Suitable for post-workout recovery when paired with protein; the carbohydrate replenishes glycogen while minerals support electrolyte balance
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
Per 100 g of the default form. Bars show how much higher or lower khorasan is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about khorasan
What is khorasan?
Khorasan is classified as a grain. Khorasan is an ancient wheat variety rich in protein, fiber, and minerals, offering superior nutritional density compared to modern wheat varieties.
Is khorasan healthy?
Khorasan scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is khorasan high in protein?
Moderately — it contributes meaningful protein. A 50 g serving provides about 7.4 g of protein (~15% of the 50 g daily value).
Is khorasan high in fiber?
It's a moderate source of fiber. A 50 g serving provides about 5.3 g of fiber (~19% of the 28 g daily value).
What vitamins and minerals are in khorasan?
In a 50 g serving, khorasan is highest in Manganese (~71% DV), Copper (~33% DV), Niacin (~21% DV), Thiamin (~20% DV), Zinc (~20% DV).
Is khorasan keto-friendly?
Not really. A 50 g serving has about 30.6 g of net carbs (35.9 g total minus 5.3 g fiber).
When is the best time to eat khorasan?
Best in the midday. Khorasan's high fiber and protein content supports sustained post-lunch satiety and stable blood glucose through the afternoon energy dip, reducing 3-4pm snacking impulses. Its mineral density supports daytime metabolic function.
How much khorasan should I eat?
A typical serving is around 50 g (~186 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 khorasan alongside several other grain sources.
What pairs well with khorasan?
Khorasan pairs nicely with: Pair with iron-rich leafy greens (spinach, kale) or legumes—vitamin C from the vegetables enhances non-heme iron absorption from Khorasan's 3.874mg iron content; Combine with healthy fats (olive oil, nuts, seeds)—fat-soluble carotenoids and polyphenols in Khorasan require dietary fat for optimal absorption; Mix with zinc-rich foods like pumpkin seeds or oysters—synergistic mineral absorption when consumed together improves bioavailability of both foods; Pair with fermented foods (kefir, sauerkraut)—probiotics enhance breakdown of phytic acid remaining in Khorasan and improve mineral absorption.
Supplements that mirror Khorasan's nutrient profile
Encyclopedia entries that supply the same signature nutrients khorasan contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Khorasan
These are the nutrients khorasancontributes 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.