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Dimit (emmer wheat) Calories
Ancient wheat high in fiber and protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Dimit (emmer wheat) (180 g) has 612 calories. That works out to 340 calories per 100 g. It contains 126.4 g of carbs, 23.9 g of protein, 4.5 g of fat and 15.8 g of fiber. Its 126 µg of Selenium covers 229% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Dimit (emmer wheat) Nutrition Facts
Selected: 1 cup (chopped) · 180 g
612
KCAL / 180G
Carbs
126.4g
· 46% DV
Protein
23.9g
· 48% DV
Fat
4.5g
· 6% DV
Fiber
15.8g
· 56% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
Dimit (emmer wheat) nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 612 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 126.4 g | 46% |
| Fiber | 15.8 g | 56% |
| Protein | 23.9 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Dimit (emmer wheat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 612 kcal |
| 2 tablespoon (whole) | 20 g | 68 kcal |
| 1 ounce (whole) | 28 g | 95 kcal |
| 1 piece (whole) | 50 g | 170 kcal |
| 1 cup (chopped) | 60 g | 204 kcal |
| ½ cup (chopped) | 90 g | 306 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 150 g | 510 kcal |
| 1 serving (large) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Dimit (emmer wheat)
What is Dimit (emmer wheat)?
Dimit is a traditional type of emmer, an ancient wheat whose husk stays attached to the grain after harvest. The whole kernels can be cooked, or the grain can be milled into flour for baking.
What does Dimit emmer wheat taste like?
Dimit has a gently nutty, earthy flavor, and cooked kernels are pleasantly chewy. Its character stands out in grain bowls and salads, while its flavor also works well alongside roasted vegetables and savory stews.
How do you cook whole Dimit emmer wheat?
Rinse the Dimit kernels and simmer them in water until tender, using a little extra water if the pot gets dry. Serve the cooked grains as a side, or add them to soups, salads, and grain bowls.
Is Dimit emmer wheat the same as spelt?
No. Dimit is emmer wheat, while spelt is a different wheat species. Both are ancient wheats, but their kernels and flour behave differently, so a recipe written for one may not produce exactly the same result with the other.
Does Dimit emmer wheat need to be soaked before cooking?
No, soaking is optional. Soaking Dimit kernels beforehand can help them cook more evenly and shorten the time on the stove. If you skip it, allow for a longer simmer and check the kernels for tenderness as they cook.
Can you make bread with Dimit emmer wheat flour?
Yes, Dimit flour can be used for bread. Its dough may be less elastic than dough made with strong bread flour, so blending it with bread flour can make shaping and getting a lighter loaf easier.
Can Dimit emmer wheat be used instead of farro?
Often, yes: whole Dimit kernels can stand in for whole farro in soups, salads, and grain bowls. Farro is a broader name for several ancient wheat grains, though, so cooking time and texture can vary by product.
How should you store Dimit emmer wheat?
Keep uncooked Dimit kernels in an airtight container in a cool, dry place, away from direct sunlight and heat. Moisture can spoil stored grain, so use a clean, dry scoop and close the container after each use.
Is Dimit emmer wheat good for blood sugar control?
Dimit provides carbohydrates as well as fiber, so it can still raise blood sugar despite being a whole grain. Pairing a sensible portion with protein and vegetables may make a meal more balanced; people managing diabetes should follow their individual care plan.
Can you freeze cooked Dimit emmer wheat?
Yes. Cool cooked Dimit kernels, divide them into meal-sized portions, and freeze them in sealed containers. Thaw in the refrigerator or add them to a dish while frozen, then reheat until steaming hot.
Dimit (emmer wheat) Vitamins & Minerals
Vitamins
B1
0.81mg · 68% DV
B3
9.18mg · 57% DV
B5
1.98mg · 40% DV
B6
0.54mg · 32% DV
Minerals
Selenium
126µg · 229% DV
Manganese
4.86mg · 211% DV
Phosphorus
738mg · 105% DV
Copper
0.72mg · 80% DV
Potassium ⭐
738mg · 22% DV
Sodium
9mg · 0% DV
Dimit (emmer wheat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dimit (emmer wheat)
To burn the 612 calories in 1 cup (chopped) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dimit (emmer wheat)?
Dimit is an old wheat variety grown in Anatolia, with plump grains that can be cooked whole or milled into flour. Whole grains bring a gently nutty flavour and pleasantly chewy bite to pilafs, soups and grain salads; the flour can also be used in breads and other baked goods. Soaking the kernels before cooking can help them soften more evenly.
Like other whole grains, Dimit provides fibre and protein; 100 g contains 8.8 g of fibre. Serve it with vegetables, herbs and a squeeze of lemon for a hearty salad, or alongside beans as a filling plant-based meal. For a lighter pilaf, keep added oil modest and let the grains’ texture carry the dish.
How Nutritious Is Dimit (emmer wheat)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dimit (emmer wheat) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dimit (emmer wheat) Contain Allergens?
Contains these allergens:
Which Diets Is Dimit (emmer wheat) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dimit (emmer wheat) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.54g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.