Spelt Flour

By Holly Bieler
Updated on 26. Jul. 2020

Spelt flour was a vital culinary staple in many cultures centuries ago, however in recent years has been utilized less and less. However it's fine time to take a second look at this hearty, nutritious and flavorful flour.

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Spelt flour...

  • ...contains a high percentage of the spelt grain's nutritious outer husk.
    The usual varieties of spelt flour are type 630, 1050 and whole grain. The lower the type number, the finer the flour, and the higher the type number, the coarser. Spelt flour generally contains more husk than the most commonly used type 405 or 550 wheat flour.
  • ...can help lift spirits.
    Spelt is a good source of tryptophan, a vital amino acid that has been shown to have a mood-lifting effect.
  • ...is packed with nutrients.
    The high proportion of husk substances in spelt flour means that it has a relatively high nutrient content. Spelt flour is particularly rich in the mineral magnesium, which can improve nerve and muscle function.
  • ...can aid in digestion.
    Even the finest spelt flour has a relatively large amount of dietary fiber, which aids in digestion. The higher the number, the more fiber the spelt flour contains.
  • ...is a good substitute for wheat flour.
    If you’re allergic to whole wheat flour, you can usually replace any cooking or baking recipe with spelt flour instead. Although spelt is closely related to wheat, it is usually well tolerated by those with wheat intolerances.
  • ...contains a lot of gluten.
    If you have celiacs disease or are cutting down on gluten, stay away from spelt flour, as it is high in gluten.

What You Should Know About Spelt Flour

Spelt was an incredibely important ingredient centuries ago, however quickly fell out of fashion upon the discovery of wheat. However in recent years, organic farmers in particular have begun cultivating the ancestor of today's wheat more frequently, and spelt flour is now available in every supermarket. You can also get bread, pastry, bulgur, semolina, flakes, grist and even coffee made from spelt in organic or health food stores.

Compared to wheat, spelt costs a few cents more because its grains are enclosed by a husk that can only be removed by a complex special process. This husk protects the spelt grain from harmful substances and therefore makes it particularly valuable. The nutritious husk is also present in spelt flour, adding a ton of fiber.


Spelt is a descendant of the original grain emmer, which was originally cultivated in central Europe.


Spelt is similar in taste to wheat, but has a particularly fine and slightly nutty taste.

Our Favorite Spelt Flour Recipes

How Healthy is Spelt Flour?

Spelt flour has been praised as far back as the Middle Ages, when it was considered an incredibely healthy grain and used to support a healthy digestion and immune system. Turns out they were right all those years back; spelt is high in vitamins and fiber that promote the health of numerous bodily functions.

Spelt is similar to wheat in texture and flavor, however ultimately more nutritious. It contains a significantly higher protein content than wheat, and is higher in many minerals such as niacin, magnesium, zinc and iron. The structure of spelt is also somewhat looser than that of wheat and other cereals, which makes it easier to diget for those with sensitive stomach.

If you're allergic to wheat, spelt also makes a great subsitute, as many people with wheat intolerances can enjoy spelt flour with no issues. 

Calories 333
Protein 13.3 g
Fat 2.6 g
Carbohydrates 64 g
Fiber 8 g

Shopping and Cooking Tips


Spelt flour is available in virtually any supermarket. The usual varieties of spelt flour are type 630, 1050 and whole grain. The lower the type number, the finer the flour, and the higher the type number, the coarser. 


Spelt flour will keep for months when stored in an air-tight container and kept in a dark, cool place like a pantry or cupbard.

What to Make With Spelt Flour

You can use spelt flour wherever you normally use wheat flour. By the way, you can get it not only as wholemeal flour, but also finely ground - perfect for cookies, biscuits, cakes and tarts made according to traditional recipes. 

Spelt has become one of the most popular bread flours in recent years for good reason: with its high gluten content it makes the dough nice and fluffy and its nutty taste gives bread rolls added flavor.

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