Whole Spelt Flour
Wholemeal flour from ancient spelt grains, husk and bran included: the finer alternative to white wheat flour in artisan European bakeries. Once baked it has a low glycemic index (≈55) and gives bread a lovely brown colour, a warm aroma and a rich flavour.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Use it for home-made bread and pastries; it gives calmer digestion and longer fullness and feeds beneficial gut bacteria thanks to its soluble fibre.
Best preparation methods
Spelt dough needs gentle kneading and a slightly shorter rise than ordinary wheat because its gluten network is more delicate, so don't over-knead it if you want a soft texture.
Important Nutritional Note
A flour rich in magnesium, iron and phosphorus that enters the bloodstream much more slowly than refined white flour; a fine, healthy choice for anyone looking for balanced home-made bread.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 341 kcal | 102.3 kcal |
| Protein | 14.6 g | 4.4 g |
| Carbohydrate | 65 g | 19.5 g |
| Available carbohydrate | 54.3 g | 16.3 g |
| Fat | 2.4 g | 0.7 g |
| Dietary fibre | 10.7 g | 3.2 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 19 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Whole Spelt Flour good for weight loss?
It can be included in moderation: it contains 10.7 g of fibre per 100 g, which supports fullness, and a 30 g portion gives 102 kcal.
How does Whole Spelt Flour affect blood sugar?
Its glycemic index is 55 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Whole Spelt Flour?
A typical 30 g portion of Whole Spelt Flour provides about 102 kcal, 4.4 g protein, 19.5 g carbohydrate, 0.7 g fat and 3.2 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.