Whole spelt flour

volkoren spelt meel

Regional seasonality

Available locally all year. — Western Europe

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

Nutritional values (per 100g)

  • Calories340 kcal
  • Proteins12 g
  • Carbohydrates64 g
  • Fats2 g
  • Fiber9 g
  • Sodium0.004 g
  • Sugars1.5 g
  • CO₂ footprint0 g

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Calcium 27 mg2.7% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 4.4 mg20–31% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 30 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 136 mg44% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 401 mg57% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 388 mg11% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 8 mg0.4% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 3.3 mg24–30% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.51 mg57% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 3 mg100% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 11.7 µg20% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 22 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 5 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.79 mg8.8% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D2, ergocalciferol 0 µg
  • Vitamin D3, cholecalciferol 0 µg
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta-tocopherol 0.25 mg
  • Gamma-tocopherol 1.71 mg
  • Delta-tocopherol 0 mg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Vitamin B-6 0.23 mg18% of daily reference Codex NRV-R: 1.3 mg/day
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Vitamin K (menaquinone-4) 0 µg
  • Vitamin K (dihydrophylloquinone) 0 µg
  • Vitamin K (phylloquinone) 3.6 µg
  • Naturally occurring folate 45 µg
  • Dietary folate equivalents 45 µg11% of daily reference Codex NRV-R: 400 µg DFE/day
  • Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Flour made from whole spelt grains, rich in nutrients and fiber.

Labels: en:organic,en:eu-organic

Cook with it

Recipes using this ingredient

Whole Wheat and Spelt Bagels

30 min 30 min 2 h 5 min

Whole wheat and spelt flour give these bagels a nutty flavor and a firm, chewy crumb. An autolyse helps the whole-grain flours absorb water before the dough is kneaded.

Whole Wheat & Whole Spelt Sourdough Bread

40 min 45 min 13 h 30 min

A hearty sourdough loaf made with whole wheat flour and whole spelt flour, with a crackly crust, a mildly tangy crumb, and enough character to make supermarket bread seem like a bureaucratic error. It leans into whole grains for fiber and steadier energy, while sourdough fermentation helps with flavor and digestibility. Very Eat-Lancet, very practical, and deeply satisfying if you enjoy your kitchen smelling like competence.