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Spelt Flour
Price range: R14,00 through R40,00
Spelt (Triticum spelta) is an ancient grain in the wheat family. Although it’s related to modern wheat, it has a slightly different nutrient profile and gluten structure. Spelt flour is made by grinding whole spelt grains and is available in whole grain or refined varieties.
It has a mild, nutty, slightly sweet flavor and can be used in many baking and cooking recipes as a substitute for wheat flour.
Description
• Color: Light tan (whole spelt) or off-white (refined spelt)
• Texture: Fine flour, similar to whole wheat flour
• Taste: Mildly sweet, nutty
• Gluten content: Yes, but more delicate and water-soluble than modern wheat
Nutritional Value (per 100g of whole spelt flour)
Nutrient Amount
Calories ~340 kcal
Protein ~14g
Carbohydrates ~70g
Dietary Fiber ~10g
Fat ~2.5g
Iron ~4.4 mg
Magnesium ~136 mg
Phosphorus ~401 mg
B Vitamins (esp. B3, B1) Moderate
Gluten Yes
Nutritional content can vary slightly depending on brand and processing.
Health Benefits
1. Rich in Fiber – Supports digestion and gut health.
2. High in Protein – Good for vegetarians and plant-based diets.
3. Better Tolerated Gluten – Some with wheat sensitivity (not celiac) may digest spelt more easily.
4. Source of Micronutrients – Iron, magnesium, phosphorus, and B vitamins.
5. Blood Sugar Support – Slower glycemic response than refined white flour.
6. Heart Health – Due to fiber, antioxidants, and magnesium content.
Common Uses
• Bread (especially artisan and sourdough)
• Muffins, pancakes, waffles
• Pasta (spelt pasta is available)
• Crackers and flatbreads
• Cookies and cakes
• Thickening soups or sauces (in small amounts)
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