1 slice (medium) of Spelt Bread (40 g) has 96 calories. That works out to 240 calories per 100 g. It contains 17.6 g of carbs, 3.8 g of protein, 1 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.

What is Spelt Bread?

Spelt Bread is made with spelt, an ancient type of wheat, and is especially familiar in German-speaking parts of Europe. It is usually baked as a rustic loaf, with a firm, slightly coarse crumb and a crisp, golden-brown crust. Its gently nutty flavour works well toasted at breakfast, topped with cheese, eggs or jam, or served alongside soup and salads. For readers elsewhere, it makes a hearty change from ordinary wheat toast and is easy to use in sandwiches.

Spelt Bread offers a filling mix of carbohydrates, protein and fibre, with 5.5 g of fibre per 100 g. Pair a slice with vegetables and a protein-rich topping for a balanced, satisfying meal.

Spelt Bread Nutrition Facts

Selected: 100 g

240

KCAL / 100G

Carbs

44g

· 16% DV

Protein

9.5g

· 19% DV

Fat

2.5g

· 3% DV

Fiber

5.5g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 16% · Fat 10%

Spelt Bread Vitamins & Minerals

Vitamins

0.18mg · 15% DV

2.1mg · 13% DV

0.4mg · 8% DV

0.13mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Sodium

420mg · 18% DV

Phosphorus

110mg · 16% DV

Selenium

7µg · 13% DV

How Nutritious Is Spelt Bread?

Nutrient density

Medium

45/ 100

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

58/ 100

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.

Spelt Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spelt Bread

To burn the 240 calories in 100 g:

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

33min

Cycling

🏊

28min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Spelt Bread Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spelt Bread Good For?

Vegan

— Not 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

Spelt Bread Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.3g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Spelt Bread

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Spelt Bread vs Bulgur Pilaf120 kcal more per 100 g

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Spelt Bread vs Whole wheat pasta116 kcal more per 100 g

→🍞vs🥖

Spelt Bread vs Breadstick170 kcal fewer per 100 g

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Spelt Bread vs Simit100 kcal fewer per 100 g

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Foods Similar to Spelt Bread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Spelt Bread

What is Spelt Bread made from?

Spelt Bread is made with flour from spelt, an ancient type of wheat. Whole-grain versions use more of the grain, giving the loaf a nuttier flavor and a denser crumb than many white breads.

Is Spelt Bread healthier than regular wheat bread?

Spelt Bread can be a nutritious choice, especially when it is whole grain, but it is not automatically healthier than every wheat loaf. Compare how the flour is milled and choose a whole-grain version if you want more fiber.

Is Spelt Bread easier to digest than wheat bread?

Not reliably. Spelt is a type of wheat, and its bread can still cause symptoms in people sensitive to wheat or gluten. Its digestibility varies with the recipe and fermentation, so it is not a guaranteed gentler substitute.

How do you make Spelt Bread at home?

Mix spelt flour with water, yeast and salt, knead gently, let the dough rise, then bake it in a loaf pan or on a tray. Spelt dough can become sticky and dense if overworked, so handle it lightly.

How should you store Spelt Bread to keep it fresh?

Keep Spelt Bread at room temperature in a bread box or a bag that limits drying, with the cut side covered. Refrigeration can make bread stale faster; freeze what you will not eat within a few days.

Can you freeze Spelt Bread?

Yes. Slice Spelt Bread before freezing and seal the slices in a freezer-safe bag. You can toast slices straight from frozen or thaw only the amount you need at room temperature.

Does Spelt Bread work well for sandwiches and toast?

Yes. Spelt Bread’s firm, slightly coarse crumb holds sandwich fillings well and makes sturdy toast. Pair it with moist toppings such as mashed avocado, hummus or egg to balance the loaf’s dense texture.

Why is Spelt Bread so dense?

Spelt Bread is often dense because whole-grain spelt flour contains the bran and germ, which make the crumb heavier than refined-flour bread. Overworking the dough or baking it before it has risen enough can also limit its rise.

Can people with diabetes eat Spelt Bread?

People with diabetes can include Spelt Bread in a meal, but its carbohydrates can raise blood glucose. Portion size and the rest of the meal matter; ask your doctor or dietitian how it fits your individual plan.

Does Spelt Bread make you gain weight?

Spelt Bread does not cause weight gain on its own; weight change is influenced by overall energy intake over time. Its whole-grain fiber may help with fullness, but portions still count as part of the meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026