scored 89/100
Spelt is an ancient hulled wheat variety with exceptional nutrient density, providing 14.6g protein and 10.7g fiber per 100g alongside meaningful amounts of magnesium, phosphorus, and selenium.
29.7 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 89.
Spelt (Triticum spelta) is a hulled subspecies of wheat cultivated for over 9,000 years, particularly in Europe. Its intact hull requires traditional stone-grinding for processing, which preserves nutrient integrity compared to modern refined grains. Per 100g, spelt delivers approximately 338 calories with robust macronutrient balance: 14.6g protein (higher than common wheat), 10.7g fiber for digestive health, and just 2.4g fat. The micronutrient profile is notably rich—401mg phosphorus supports bone mineralization, 136mg magnesium aids enzymatic function and cardiovascular health, and 4.44mg iron supports oxygen transport. Selenium (11.7mcg) functions as a selenoprotein cofactor with antioxidant properties. Spelt's soluble fiber content supports glycemic stability and prebiotic fermentation, promoting beneficial gut microbiota. The grain contains bioactive compounds including polyphenols and phytic acid (which binds minerals but also exhibits antioxidant activity). While spelt contains gluten, some individuals report better tolerance than modern wheat varieties, likely due to different gluten protein structures. For longevity-focused nutrition, spelt's nutrient density, fiber content, and trace mineral profile position it as a superior whole grain alternative supporting metabolic health, bone density, and sustained energy.
Magnesium and potassium content supports vasodilation and sodium-potassium pump function, while soluble fiber reduces LDL cholesterol and improves lipid profiles
High fiber content (10.7g per 100g) slows gastric emptying and glucose absorption, reducing postprandial blood sugar spikes
Phosphorus and magnesium are essential for hydroxyapatite crystal formation and bone remodeling; selenium supports osteoblast function
Polyphenol content and selenium-dependent glutathione peroxidase synthesis combat oxidative stress
Soluble and insoluble fiber feed beneficial bacteria, increasing short-chain fatty acid production (butyrate) which supports intestinal barrier integrity
Spelt's high fiber and protein content supports sustained satiety and stable energy through afternoon hours; consuming at midday lunch aligns with circadian digestive efficiency and allows gradual fiber processing to minimize evening bloating
Breaks a fast
Spelt breaks fasting due to calorie and macronutrient density; suitable for post-workout recovery due to protein-carbohydrate ratio supporting glycogen repletion and muscle protein synthesis
Per 100 g of the default form. Bars show how much higher or lower spelt is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Spelt is classified as a grain. Spelt is an ancient hulled wheat variety with exceptional nutrient density, providing 14.6g protein and 10.7g fiber per 100g alongside meaningful amounts of magnesium, phosphorus, and selenium.
Spelt scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Vitamin B6, Copper. 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 7.3 g of protein (~15% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 5.4 g of fiber (~19% of the 28 g daily value).
In a 50 g serving, spelt is highest in Manganese (~65% DV), Vitamin B6 (~31% DV), Copper (~28% DV), Niacin (~21% DV), Magnesium (~16% DV).
Yes — Spelt 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 29.7 g of net carbs (35.1 g total minus 5.4 g fiber).
Best in the midday. Spelt's high fiber and protein content supports sustained satiety and stable energy through afternoon hours; consuming at midday lunch aligns with circadian digestive efficiency and allows gradual fiber processing to minimize evening bloating
A typical serving is around 50 g (~169 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 spelt alongside several other grain sources.
Spelt pairs nicely with: Pair with legumes (lentils, chickpeas) because together they form a complete amino acid profile with all nine essential amino acids; Combine with vitamin C sources (tomatoes, citrus, bell peppers) to enhance non-heme iron absorption through acidification of intestinal pH; Pair with healthy fats (olive oil, nuts, seeds) to enhance absorption of fat-soluble compounds and improve satiety signals; Combine with leafy greens (spinach, kale) for synergistic mineral bioavailability—vitamin K and magnesium support bone health together.
Encyclopedia entries that supply the same signature nutrients spelt contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients speltcontributes 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.