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Raw spelt wheat Calories
Rich in fiber, protein, manganese, phosphorus, and magnesium; contains gluten.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
50 gram (medium) of Raw spelt wheat (50 g) has 169 calories. That works out to 338 calories per 100 g. It contains 35.1 g of carbs, 7.3 g of protein, 1.2 g of fat and 5.4 g of fiber. Its 1.5 mg of Manganese covers 65% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Raw spelt wheat Nutrition Facts
Selected: 50 gram (medium) · 50 g
169
KCAL / 50G
Carbs
35.1g
· 13% DV
Protein
7.3g
· 15% DV
Fat
1.2g
· 2% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 16% · Fat 6%
Raw spelt wheat nutrition facts table · 50 gram (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 35.1 g | 13% |
| Fiber | 5.4 g | 19% |
| Protein | 7.3 g | 15% |
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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Raw spelt wheat Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (small) | 18 g | 61 kcal |
| 25 g | 25 g | 85 kcal |
| 0.25 cup (small) | 43 g | 145 kcal |
| 50 g | 50 g | 169 kcal |
| 75 g | 75 g | 254 kcal |
| ½ cup (medium) | 86 g | 291 kcal |
| 100 g | 100 g | 338 kcal |
| 1 cup (large) | 172 g | 581 kcal |
Calculated from 338 calories per 100 g.
Frequently Asked Questions About Raw spelt wheat
What is raw einkorn wheat?
Raw einkorn wheat is the whole grain of einkorn, an ancient wheat variety. The English label “raw spelt wheat” is inaccurate: einkorn and spelt are different types of wheat, although both contain gluten.
How do you cook raw einkorn wheat?
Cook raw einkorn wheat in water until the grains are tender. Use it in soups, grain bowls, salads, or as a side dish; check the texture as it cooks, since whole grains take longer than cracked wheat.
Can you eat raw einkorn wheat without cooking it?
No, raw einkorn wheat is a hard whole grain and is not normally eaten as-is. Cook it until tender, or grind it into flour for recipes; soaking alone does not make the grain a ready-to-eat food.
Is einkorn the same as spelt?
No, einkorn is not spelt. They are separate ancient wheat varieties with different grains and baking characteristics, so a recipe or product labeled spelt should not be assumed to contain einkorn.
Does raw einkorn wheat contain gluten?
Yes, raw einkorn wheat contains gluten and is not suitable for people with coeliac disease. Its status as an ancient wheat does not make it gluten-free or safe for a gluten-free diet.
Can you make flour from raw einkorn wheat at home?
Yes, you can grind raw einkorn wheat in a grain mill or a grinder designed for grains. Freshly ground flour may be coarser than commercial flour, so add liquid gradually when adapting a baking recipe.
Do you need to soak raw einkorn wheat before cooking?
No, soaking raw einkorn wheat is optional. Soaking can shorten the cooking time; drain and rinse the grains before cooking, and use their tenderness rather than a fixed time to judge when they are done.
How should you store raw einkorn wheat?
Store raw einkorn wheat in an airtight container in a cool, dry, dark place. Keep moisture out to protect the grain; refrigerate cooked einkorn separately and use it promptly.
Can raw einkorn wheat be sprouted?
Yes, raw einkorn wheat can sprout if the grains are viable and intended for sprouting. Rinse and drain them with clean equipment, and handle the sprouts carefully because raw sprouts can carry foodborne bacteria.
Can you use raw einkorn wheat instead of rice in a grain bowl?
Yes, cooked raw einkorn wheat works as a chewy, nutty alternative to rice in grain bowls. Pair it with vegetables, beans, herbs, or a dressing, and cook the grains separately before assembling the bowl.
Raw spelt wheat Vitamins & Minerals
Vitamins
B3
3.42mg · 21% DV
Biotin
5µg · 17% DV
B1
0.18mg · 15% DV
B5
0.67mg · 13% DV
Minerals
Manganese
1.49mg · 65% DV
Phosphorus
201mg · 29% DV
Copper
0.26mg · 29% DV
Magnesium
68mg · 16% DV
Potassium ⭐
194mg · 6% DV
Sodium
4mg · 0% DV
Raw spelt wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw spelt wheat
To burn the 169 calories in 50 gram (medium) (50 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 spelt wheat?
Çiğ siyez buğdayı is raw einkorn wheat, an ancient wheat grain grown in Turkey, notably around Kastamonu. “Raw” refers to the uncooked kernels; they are firm and are usually cooked before eating rather than eaten as they are.
Once cooked, the grains have a pleasantly chewy bite and a mild, nutty flavour. Use them in pilafs, soups or grain salads, or serve them alongside vegetables and beans. Soaking the kernels beforehand can help them cook more quickly. This is a filling grain with plenty of fibre and protein; a 100 g portion provides 10.7 g of fibre. Pair it with vegetables for a substantial meal, or use a smaller amount to add texture to soup.
How Nutritious Is Raw spelt 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 Raw spelt wheat Processed?
NOVA 1
Unprocessed
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 spelt wheat Contain Allergens?
Contains these allergens:
Which Diets Is Raw spelt 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
Raw spelt wheat Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.