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Einkorn wheat (1 tablespoon) Calories
Ancient wheat, high in protein, fiber, and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Einkorn wheat (1 tablespoon) (10 g) has 34 calories. That works out to 340 calories per 100 g. It contains 6.8 g of carbs, 1.4 g of protein, 0.3 g of fat and 0.9 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Einkorn wheat (1 tablespoon) Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
34
KCAL / 10G
Carbs
6.8g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
Einkorn wheat (1 tablespoon) nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.2 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 1.4 g | 3% |
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 Tablespoon of Einkorn wheat (1 tablespoon)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 34 kcal |
| 1 teaspoon (medium) | 3 g | 10 kcal |
| 1 tablespoon (small) | 7 g | 24 kcal |
| 1 tablespoon (large) | 12 g | 41 kcal |
| 2 tablespoon (double) | 20 g | 68 kcal |
| 1 ounce (medium) | 28 g | 95 kcal |
| 1 serving (medium) | 40 g | 136 kcal |
| 100 g | 100 g | 340 kcal |
| 1 cup (medium) | 120 g | 408 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Einkorn wheat (1 tablespoon)
What is einkorn wheat?
Einkorn wheat is an ancient wheat species with a single grain attached to each part of its head, unlike modern bread wheat. It is sold as whole kernels or flour and has a distinctive, mildly nutty taste.
How do you cook einkorn wheat berries?
Rinse einkorn wheat berries and simmer them in water until tender but still pleasantly chewy. Soaking them beforehand can shorten cooking and help them cook more evenly; use the cooked berries in grain bowls, soups, or salads.
Can you substitute einkorn flour for all-purpose flour?
Yes, einkorn flour can replace all-purpose flour in many recipes, but the result may be denser and the dough can handle differently. For a reliable first attempt, replace only part of the flour and adjust the liquid as needed.
Why does einkorn bread not rise well?
Einkorn bread may rise less because einkorn dough forms a weaker structure than dough made with many modern bread-wheat flours. Mix gently, avoid overworking the dough, and follow a recipe developed specifically for einkorn when possible.
What is the difference between einkorn and spelt?
Einkorn and spelt are different ancient wheat species, not two names for the same grain. Einkorn kernels and flour tend to produce a more delicate dough, while spelt is often used for heartier loaves and baked goods.
Does einkorn wheat taste different from regular wheat?
Yes, einkorn wheat has a distinctive, mildly sweet and nutty flavor that is often more noticeable than that of modern wheat. Its cooked kernels stay pleasantly chewy, while einkorn flour can give baked goods a golden color.
Do you need to soak einkorn wheat berries before cooking?
No, soaking einkorn wheat berries is not essential, but it can reduce cooking time and help the kernels soften evenly. If you soak them, drain and rinse them before cooking; you can also simmer them without soaking.
Is einkorn wheat healthier than modern wheat?
Einkorn wheat is not automatically healthier for everyone, though it is a whole-grain option when eaten as intact kernels or whole-grain flour. Its nutritional profile differs from modern wheat, but it is still a wheat grain rather than a health treatment.
Can you bake sourdough bread with einkorn flour?
Yes, you can make sourdough bread with einkorn flour, but the dough is often softer and less elastic than ordinary sourdough. Use an einkorn-specific method and handle the dough gently to avoid losing its structure.
How should you store einkorn wheat and einkorn flour?
Store einkorn wheat berries in a sealed container in a cool, dry place away from sunlight. Einkorn flour loses freshness faster than intact grain, so keep it tightly covered in a cool cupboard or refrigerate it for longer storage.
Einkorn wheat (1 tablespoon) Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.45mg · 3% DV
B6
0.04mg · 2% DV
B5
0.1mg · 2% DV
Minerals
Manganese
0.27mg · 12% DV
Phosphorus
38mg · 5% DV
Copper
0.04mg · 4% DV
Zinc
0.3mg · 3% DV
Potassium ⭐
41mg · 1% DV
Sodium
0.2mg · 0% DV
Einkorn wheat (1 tablespoon) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Einkorn wheat (1 tablespoon)
To burn the 34 calories in 1 tablespoon (medium) (10 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 Einkorn wheat (1 tablespoon)?
Kavılca wheat is a traditional hulled wheat grown around Kars in northeastern Turkey. It is sold as whole kernels, cracked grain or flour, and is used in regional cooking for pilafs, soups and bread. Although it is sometimes labelled “einkorn” in English, Kavılca is a distinct local wheat variety.
Once cooked, the kernels stay pleasantly chewy, with a gentle, nutty wheat flavour. In Turkey they are often served in pilaf or added to hearty soups; you can also cook them for grain salads or use the flour in home baking. Kavılca offers protein and fibre alongside its carbohydrates. For a lighter meal, pair it with plenty of vegetables and use a modest amount of oil.
How Nutritious Is Einkorn wheat (1 tablespoon)?
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 Einkorn wheat (1 tablespoon) 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 Einkorn wheat (1 tablespoon) Contain Allergens?
Contains these allergens:
Which Diets Is Einkorn wheat (1 tablespoon) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Einkorn wheat (1 tablespoon) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.