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Raw emmer wheat flour Calories
High in fiber, magnesium, and protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw emmer wheat flour (120 g) has 408 calories. That works out to 340 calories per 100 g. It contains 81.6 g of carbs, 16.2 g of protein, 3 g of fat and 9.6 g of fiber. Its 3.4 mg of Manganese covers 146% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Raw emmer wheat flour Nutrition Facts
Selected: 1 cup (medium) · 120 g
408
KCAL / 120G
Carbs
81.6g
· 30% DV
Protein
16.2g
· 32% DV
Fat
3g
· 4% DV
Fiber
9.6g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Raw emmer wheat flour nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 81.6 g | 30% |
| Fiber | 9.6 g | 34% |
| Protein | 16.2 g | 32% |
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 Raw emmer wheat flour?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 408 kcal |
| 1 tablespoon (small) | 8 g | 27 kcal |
| 1 tablespoon (large) | 12 g | 41 kcal |
| 1 serving (small) | 30 g | 102 kcal |
| 1 piece (small) | 50 g | 170 kcal |
| 1 serving (medium) | 60 g | 204 kcal |
| 1 serving (large) | 90 g | 306 kcal |
| 100 g | 100 g | 340 kcal |
| 1 piece (medium) | 100 g | 340 kcal |
| 1 cup (large) | 160 g | 544 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Raw emmer wheat flour
What is raw emmer wheat flour?
Raw emmer wheat flour is flour milled from emmer, an ancient type of wheat. “Raw” means the flour has not been cooked; it does not mean that it is ready to eat without baking or cooking.
Can you eat raw emmer wheat flour?
No, do not eat raw emmer wheat flour. Flour can carry harmful microbes because milling does not cook the grain, so cook or bake dough and batter made with it thoroughly before eating.
Can you substitute raw emmer wheat flour for all-purpose flour?
Yes, raw emmer wheat flour can replace all-purpose flour in some recipes, but the texture may change. Emmer dough is often less elastic, so adjust the liquid gradually and expect baked goods to be denser.
Can you make bread with raw emmer wheat flour?
Yes, you can make bread with raw emmer wheat flour. Its gluten structure is generally less stretchy than that of modern bread wheat, so a loaf made entirely with emmer may be more compact and less lofty.
Does raw emmer wheat flour rise well in bread dough?
Not as reliably as strong bread flour. Raw emmer wheat flour can make dough that is less elastic and holds gas less effectively, so the loaf may rise less and benefit from being combined with bread flour.
What does raw emmer wheat flour taste like?
Raw emmer wheat flour has a mildly nutty, earthy, grain-forward flavor. That taste comes through in bread, pasta, pancakes, and other baked goods, and pairs well with savory ingredients.
Is emmer the same as einkorn flour?
No, emmer and einkorn are different ancient wheat varieties. Raw emmer wheat flour will not necessarily behave or taste like einkorn flour, so swapping one for the other can change a recipe’s texture.
Can you use raw emmer wheat flour for sourdough?
Yes, raw emmer wheat flour works in sourdough bread. Because emmer dough can be more delicate than dough made with strong bread wheat, handle it gently and expect a closer crumb, especially when using it alone.
How should you store raw emmer wheat flour?
Store raw emmer wheat flour in an airtight container in a cool, dry place, away from sunlight and moisture. Keeping it sealed also helps protect it from pantry pests and unwanted odors.
Can you freeze raw emmer wheat flour?
Yes, raw emmer wheat flour can be frozen in an airtight container or freezer bag. Let the sealed container come to room temperature before opening it to reduce condensation on the flour.
Raw emmer wheat flour Vitamins & Minerals
Vitamins
B1
0.54mg · 45% DV
B3
5.04mg · 32% DV
B6
0.42mg · 25% DV
B5
1.08mg · 22% DV
Minerals
Manganese
3.36mg · 146% DV
Phosphorus
408mg · 58% DV
Copper
0.42mg · 47% DV
Magnesium
132mg · 31% DV
Potassium ⭐
492mg · 14% DV
Sodium
6mg · 0% DV
Raw emmer wheat flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw emmer wheat flour
To burn the 408 calories in 1 cup (medium) (120 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 Raw emmer wheat flour?
Raw emmer wheat flour is milled from emmer, an ancient variety of wheat; “raw” means the flour itself has not been cooked. It is an ingredient for baking and cooking, not something to eat straight from the bag. Its flavour is gently nutty and earthy, with a heartier, more pronounced grain character than many refined flours. In places where emmer is grown and eaten, it is used for breads, pasta and other baked goods; it can also be mixed into everyday recipes for a deeper flavour. It provides notable fibre and protein, as well as magnesium. Because it can make dough denser, combine it with another flour for a lighter texture, and cook it thoroughly.
How Nutritious Is Raw emmer wheat flour?
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
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 Raw emmer wheat flour 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 Raw emmer wheat flour Contain Allergens?
Contains these allergens:
Which Diets Is Raw emmer wheat flour 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
Raw emmer wheat flour Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.42g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.