What Is the Difference between Spelt and Wheat?

Spelt and wheat are both popular cereal grains that have been consumed humans for thousands of years. While they bear some similarities, there are several key differences that distinguish the two. In this detailed and informative response, we will delve into these differences, exploring their nutritional profiles, culinary uses, health benefits, and potential considerations for individuals with specific dietary requirements or sensitivities.

Spelt, scientifically known as Triticum spelta, is an ancient grain that can be traced back to ancient civilizations such as the Sumerians and Romans. It is a member of the wheat family but is not a hybridized version like modern wheat. Spelt has a unique genetic structure that sets it apart from common wheat, making it a distinct grain with its own characteristics.

Wheat, known scientifically as Triticum aestivum, is the most widely cultivated cereal grain globally and is a staple in many cultures. It comes in various forms, including hard wheat (durum), soft wheat, and emmer, with each type having its own specific characteristics and uses.

While both spelt and wheat belong to the same botanical family and share similarities in terms of appearance and texture, there are several notable differences between them in terms of nutritional composition, gluten content, and flavor.

Nutritional Profile:

Spelt is often hailed for its dense nutrient profile. It contains a higher concentration of essential minerals such as manganese, phosphorus, copper, and zinc compared to wheat. These minerals play vital roles in supporting bone health, energy production, immune function, and enzyme activity.

Additionally, spelt is a good source of B-vitamins, particularly niacin (vitamin B3) and thiamin (vitamin B1), which are essential for energy metabolism and cognitive function. It also contains notable amounts of vitamin E, a powerful antioxidant that helps protect cells from oxidative damage.

On the other hand, wheat boasts a more diverse nutrient profile due to its widespread consumption and cultivation. It is a rich source of carbohydrates, providing sustained energy for the body. Whole wheat, in particular, is a good source of dietary fiber, which aids in digestion, supports heart health, and helps regulate blood sugar levels.

Wheat is also relatively high in protein, with gluten being the primary protein component. Gluten is a compound formed the combination of glutenin and gliadin proteins, which gives wheat products their elastic and chewy texture. However, it is important to note that a subset of the population experiences gluten-related disorders, such as celiac disease or non-celiac gluten sensitivity, and must avoid gluten-containing grains like wheat.

Gluten Content:

One of the fundamental differences between spelt and wheat lies in their gluten content. Gluten is a protein complex that provides elasticity to dough and gives bread its characteristic texture. Although both spelt and wheat contain gluten, the type and quantity differ.

Wheat contains a higher concentration of gluten due to centuries of selective breeding. This high gluten content makes wheat an ideal grain for baking, as the gluten forms a network that traps gases produced during fermentation, resulting in a light and airy texture.

Spelt, on the other hand, has a lower gluten content compared to wheat. While this may be beneficial for individuals with a mild gluten sensitivity or intolerance, it is important to note that spelt is not entirely gluten-free. It still contains a moderate amount of gluten, making it unsuitable for those with celiac disease or a severe gluten intolerance.

Culinary Uses:

Both spelt and wheat have a wide range of culinary applications, from bread and pasta to baked goods and cereals. Wheat’s high gluten content makes it the preferred choice for baking bread, particularly when a chewy texture and increased volume are desired. It is also commonly used for making pastries, cakes, and cookies due to its ability to provide structure and texture.

Spelt, on the other hand, has a delicate and slightly sweet flavor that sets it apart from wheat. Its nutty taste lends itself well to various dishes, including bread, muffins, pancakes, and pasta. Spelt flour can be used as a substitute for wheat flour in many recipes, although it may result in a denser and more crumbly texture due to its lower gluten content.

Health Benefits:

Both spelt and wheat offer numerous health benefits when consumed as part of a balanced diet. Here are some of the notable health benefits associated with these grains:

1. Heart Health:

Both spelt and wheat are rich in dietary fiber, which contributes to heart health reducing cholesterol levels and promoting a healthy cardiovascular system. The fiber content in these grains helps to lower LDL (bad) cholesterol levels, therereducing the risk of heart disease.

2. Digestive Health:

The dietary fiber present in spelt and wheat promotes healthy digestion adding bulk to the stool, preventing constipation, and supporting regular bowel movements. Increased fiber intake has also been linked to a reduced risk of developing common digestive complaints such as diverticulitis and hemorrhoids.

3. Weight Management:

The fiber content in spelt and wheat provides a feeling of fullness and satiety, which can help control appetite and prevent overeating. Including these grains in a balanced diet can support healthy weight management and aid in obesity prevention.

4. Nutrient Density:

Both spelt and wheat contain an array of essential vitamins and minerals that contribute to overall health and well-being. These grains are particularly rich in B-vitamins, which play crucial roles in energy production, brain function, and the synthesis of red blood cells.

Considerations for Specific Diets:

Individuals following specific dietary patterns or managing certain health conditions may need to consider the differences between spelt and wheat when making food choices. Here are some important considerations:

1. Gluten-Free Diets:

Spelt and wheat, although different in their gluten content, are not suitable for individuals following a strict gluten-free diet due to the potential adverse effects of gluten on individuals with celiac disease or non-celiac gluten sensitivity. It is essential to choose grains such as rice, corn, or quinoa to ensure a truly gluten-free diet.

2. Wheat Allergy:

Some individuals may have specific allergies to wheat proteins, which can cause various symptoms such as skin rashes, respiratory issues, or digestive problems. Spelt, as a form of wheat, contains similar proteins and should be avoided individuals with known wheat allergies.

3. Organic and Non-GMO Options:

Due to the increasing demand for organic and non-genetically modified organism (non-GMO) foods, it is worth noting that both spelt and wheat are available in organic and non-GMO forms. These options may be preferred individuals who prioritize environmentally friendly and sustainable agricultural practices or wish to avoid genetically modified ingredients.


Spelt and wheat are both ancient grains with distinct characteristics and uses. Spelt offers a higher nutrient density with notable amounts of essential minerals and B-vitamins, while wheat boasts a more diverse nutrient profile and higher gluten content. Understanding the differences between these grains is crucial for individuals with specific dietary requirements, gluten sensitivities, or allergies. Ultimately, incorporating a variety of grains into one’s diet, including spelt and wheat in moderation, can contribute to a well-rounded and nutritious eating plan.