Einkorn

Nutrition per ~50 g · ¼ cup cooked

29.9 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 85.

What it feeds primary sources only

Systems

Pathways

Overview

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.

Health benefits 5

Pairs 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
• Pair with fermented foods (yogurt, tempeh) because probiotics reduce residual anti-nutrient compounds and improve overall mineral bioavailability

In the kitchen

• Purchase whole einkorn grain or flour from specialty suppliers; verify absence of modern wheat contamination if sensitive, as cross-breeding is rare but possible in commercial supply chains
• Store whole einkorn grain in airtight containers at room temperature for up to 12 months; refrigerate flour to prevent rancidity of its higher lipid content
• Soak or sprout einkorn overnight before cooking to reduce phytic acid by 20-30%, further enhancing mineral absorption
• Cook einkorn grain at a 1:3 grain-to-water ratio for 30-40 minutes until tender; traditionally hulled einkorn requires more water than modern wheat berries
• Mill whole einkorn grain fresh when possible for maximum polyphenol and antioxidant preservation; use within 2 weeks of milling for optimal nutritional density

When to eat it 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

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