Cooked Spelt Berries
The ancient, original wheat variety that has not been through modern breeding: brown whole grains with a delicious nutty flavour and a pleasantly firm, chewy bite. Cooked spelt grains have a low-to-moderate glycemic index (≈45) and are full of fibre, protein and minerals.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent alternative to rice in risotto-style dishes (farrotto) or a filling addition to salads and soups; it gives your body a steady flow of energy without any after-meal sluggishness.
Best preparation methods
Soak the grains for several hours before cooking, then simmer them in a light stock for 30 to 40 minutes until done but still pleasantly firm, and eat them dressed with olive oil and herbs.
Important Nutritional Note
The gluten structure in spelt is more water-soluble and easier on the stomach than that of modern wheat; it does still contain gluten, however, and is not suitable for people with coeliac disease.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 127 kcal | 190.5 kcal |
| Protein | 5.5 g | 8.2 g |
| Carbohydrate | 26 g | 39 g |
| Available carbohydrate | 22.1 g | 33.2 g |
| Fat | 0.8 g | 1.2 g |
| Dietary fibre | 3.9 g | 5.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (35), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cooked Spelt Berries good for weight loss?
It can be included in moderation: it contains 3.9 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 190 kcal.
How does Cooked Spelt Berries affect blood sugar?
Its glycemic index is 45 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 14.9 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Cooked Spelt Berries?
A typical 150 g portion of Cooked Spelt Berries provides about 190 kcal, 8.2 g protein, 39 g carbohydrate, 1.2 g fat and 5.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.