Whole spelt (big farro) is a type of wheat. This ancient grain is cultivated for centuries—and in some cases, millennia—before the development of modern wheat varieties. Unlike today’s common wheat, which has been selectively bred for higher yields and ease of processing, this ancient variety has remained largely unchanged and are valued for their distinct flavours, higher nutrient density, and adaptability to different growing conditions. Spelt can be used in place of common wheat in most recipes.
Sometimes you might be able to find spelt under a different name: in Italy, spelt is known as farro grande or ‘big farro.’
Whole spelt and other ancient grains share a robust, earthy flavour and a chewy texture when cooked. They originated in regions such as the Fertile Crescent (modern-day Middle East) and were integral to the diets of early agricultural civilisations, forming the backbone of many traditional diets.
Nutritionally, whole spelt flour is high in fibre, magnesium, phosphorus, zinc, copper, and vitamin B1. It is also a source of potassium, iron, vitamin B6, and folate.
Since spelt is a type of wheat, it contains gluten, so it is not suitable for those with gluten intolerance or coeliac disease.
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Whole spelt has a best-before date, meaning that it can often be eaten after that date has passed. If they look, smell and taste good, and the packaging is also intact, it will most likely be safe.
Cooking times and methods vary depending on the specific spelt grain. Below is some guidance, but you can also follow the instructions on the packaging, as cooking times can vary.
Spelt: Use a ratio of 1 part spelt to 2.5 parts of water. Soak the grains overnight, then simmer for 45-60 minutes until tender.
To ensure you’re getting the full nutritional benefits, look for products labelled as “whole” (e.g. whole spelt flour or whole spelt).
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
