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Emmer spelt bread Calories
Ancient grain bread made from emmer and spelt
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Emmer spelt bread (64 g) has 158 calories. That works out to 247 calories per 100 g. It contains 29.8 g of carbs, 6.9 g of protein, 1.8 g of fat and 4.5 g of fiber. Its 1.3 mg of Manganese covers 58% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Emmer spelt bread Nutrition Facts
Selected: 2 slice (medium) · 64 g
158
KCAL / 64G
Carbs
29.8g
· 11% DV
Protein
6.9g
· 14% DV
Fat
1.8g
· 2% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 17% · Fat 10%
Emmer spelt bread nutrition facts table · 2 slice (medium) (64 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 275 mg | 12% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 4.5 g | 16% |
| Protein | 6.9 g | 14% |
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 Slice of Emmer spelt bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 32 g | 79 kcal |
| 1 slice (thin) | 28 g | 69 kcal |
| 1 slice (thick) | 45 g | 111 kcal |
| 2 slice (medium) | 64 g | 158 kcal |
| 1 serving (large) | 80 g | 198 kcal |
| 3 slice (triple) | 96 g | 237 kcal |
| 100 g | 100 g | 247 kcal |
| 1 piece (quarter) | 125 g | 309 kcal |
| 1 piece (half) | 250 g | 618 kcal |
| 1 piece (whole) | 500 g | 1235 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Emmer spelt bread
What is emmer spelt bread?
Emmer spelt bread is bread made with flour from emmer and spelt, two ancient wheat varieties. Recipes vary: some use whole-grain flour, while others blend it with lighter flour, so the loaf’s texture and flavor are not always the same.
How is emmer spelt bread different from regular spelt bread?
Emmer spelt bread combines emmer and spelt, while regular spelt bread may use spelt alone or a different flour blend. Emmer adds its own hearty, grain-forward flavor, and the exact difference depends on the proportions and whether the flours are whole grain.
What does emmer spelt bread taste like?
Emmer spelt bread usually tastes nutty, earthy, and distinctly wheaty. A loaf made with more whole-grain flour tends to have a stronger flavor and denser crumb; sourdough versions may also have a mild tang.
Can you make emmer spelt bread at home?
Yes, you can make emmer spelt bread at home by mixing the flours with water, yeast or sourdough starter, and salt, then proofing and baking the dough. Follow the recipe’s hydration and proofing cues, since different flour blends absorb water differently.
Can I substitute emmer spelt flour for all-purpose flour in bread?
You can use emmer and spelt flour in bread, but replacing all-purpose flour cup for cup may change how the dough handles and rises. Add water gradually and expect a loaf that may be less lofty and more substantial, especially with whole-grain flour.
Does emmer spelt bread work with sourdough?
Yes, emmer spelt bread can be made with a sourdough starter. Fermentation gives it a gently tangy flavor, but the dough’s rise can differ from a conventional wheat loaf, so judge proofing by the dough’s expansion rather than the clock alone.
Does emmer spelt bread contain gluten?
Yes, emmer spelt bread contains gluten because both emmer and spelt are types of wheat. It is not suitable for people with celiac disease, and sourdough fermentation does not make it gluten-free.
How should you store emmer spelt bread, and can you freeze it?
Keep emmer spelt bread in a bread box or paper bag in a cool, dry place if you will eat it soon. For longer storage, slice and freeze it in an airtight bag, then thaw or toast only the slices you need.
Is emmer spelt bread good for blood sugar?
Emmer spelt bread can still raise blood sugar because it contains carbohydrates; the response depends partly on the recipe, portion, and what you eat with it. Its fiber may slow digestion, but people managing diabetes should follow their individual care plan.
Is emmer spelt bread healthier than regular white bread?
Emmer spelt bread may provide more fiber and a heartier texture when it is made with whole-grain flour, but the name alone does not guarantee that. Compare the flour ingredients: a loaf made mostly with refined flour may differ little from other white breads.
Emmer spelt bread Vitamins & Minerals
Vitamins
B3
2.18mg · 14% DV
B1
0.14mg · 12% DV
Biotin
2.56µg · 9% DV
Folate
24.32µg · 6% DV
Minerals
Manganese
1.34mg · 58% DV
Selenium
18µg · 33% DV
Phosphorus
141mg · 20% DV
Copper
0.15mg · 17% DV
Sodium
275mg · 12% DV
Potassium ⭐
134mg · 4% DV
Emmer spelt bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Emmer spelt bread
To burn the 158 calories in 2 slice (medium) (64 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 Emmer spelt bread?
Emmer spelt bread is made with flour from emmer and spelt, two old wheat varieties long grown in parts of Europe. Depending on the recipe, it may be leavened with yeast or a sourdough starter. The loaf is often denser than a standard white loaf, with a gently nutty flavour and a hearty crumb.
In its European home regions, it is served at breakfast or alongside soups and other meals; elsewhere, it works just as well for toast, sandwiches or a slice with cheese. Its 7.1 g of fibre per 100 g gives it a notably fibre-rich profile. For a lighter meal, use a modest slice and pair it with vegetables or a fresh salad.
How Nutritious Is Emmer spelt bread?
Nutrient density
Medium
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
High
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 Emmer spelt bread Processed?
NOVA 3
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 Emmer spelt bread Contain Allergens?
Contains these allergens:
Which Diets Is Emmer spelt bread 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
Emmer spelt bread Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.