Spelt, uncooked
Nutritional value per 100 g (3.5 oz)
Energy 1,415 kJ (338 kcal)
Carbohydrates 70.19 g
- Starch 53.92 g
- Dietary fibre 10.7 g
Fat 2.43 g
- polyunsaturated 1.258 g
Protein 14.57 g
Water 11.02 g
Thiamine (Vit. B1) 0.364 mg (28%)
Riboflavin (Vit. B2) 0.113 mg (8%)
Niacin (Vit. B3) 6.843 mg (46%)
Vitamin B6 0.230 mg (18%)
Folate (Vit. B9) 45 µg (11%)
Vitamin E 0.79 mg (5%)
Iron 4.44 mg (36%)
Magnesium 136 mg (37%)
Phosphorus 401 mg (57%)
Zinc 3.28 mg (33%)
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database

Spelt contains about 57.9 percent carbohydrates (excluding 9.2 percent fibre), 17.0 percent protein and 3.0 percent fat, as well as dietary minerals and vitamins. As it contains a moderate amount of gluten, it is suitable for some baking. In Germany, the unripe spelt grains are dried and eaten as Grünkern ('green grain').
Because spelt contains gluten, is not suitable for people with coeliac disease. Many people with an allergy or intolerance to common wheat can tolerate spelt.

Spelt flour is becoming more easily available, being sold in British supermarkets since 2007. Spelt is also sold in the form of a coarse pale bread, similar in colour and in texture to light rye breads but with a slightly sweet and nutty flavour. Biscuits and crackers are also produced, but are more likely to be found in a specialty bakery or health food store than in a regular grocer's shop.
Spelt pasta is also available in health food stores and specialty shops.
Dutch jenever makers distill a special kind of gin made with spelt as a curiosity gin marketed for connoisseurs. Beer brewed from spelt is sometimes seen in Bavaria and spelt is distilled to make vodka in Poland and elsewhere.
Spelt matzo is baked in Israel for Passover and is available in some American grocery stores.
Flour from sprouted spelt grains is increasingly available throughout North America in grocery and health food stores.