“Spelt is way better than wheat” – you hear that a lot. But is it actually true? Does spelt have less gluten? Is it made up differently? And what does Hildegard of Bingen have to do with it, who called spelt the “best of all grains” back in the 12th century? In this article, you’ll get the honest, science-based answer – no nutrition myths, just everything you really need to know.
What does the science say? A look at the latest studies
– Prof. Dr. Friedrich Longin, State Plant Breeding Institute, University of Hohenheim, from the most comprehensive proteome study on wheat species to date (Hohenheim/Mainz, 2,896 proteins from 150 flour samples analyzed), quoted from agrarheute.com.
The Wissensforum Backwaren e.V. sums up the research: Spelt and wheat are more similar in their basic components than they are different. But there are variety-specific differences that explain why a lot of people feel like they tolerate spelt better.
So, the scientific conclusion is more nuanced than a simple yes or no – and that’s exactly what makes this comparison so interesting.
Spelt and wheat: Let’s get clear on what we’re talking about
Before we can compare, we need some botanical clarity: Spelt isn’t the opposite of wheat. Spelt (Triticum aestivum subsp. spelta) belongs to the same plant genus as modern bread wheat (soft wheat, Triticum aestivum). Both are types of wheat. Since 2017, the EU Commission even recommends listing spelt as “wheat (spelt)” on ingredient lists – because botanically, it is wheat.
The real difference is somewhere else: Spelt is an ancient grain that’s barely changed over thousands of years. Modern soft wheat, on the other hand, has been intensively bred for high yields, easy processing, and stable gluten content. Spelt has kept its original husk (the so-called hulled grain trait) – and that’s a big part of its character.
Hildegard of Bingen didn’t prioritize spelt because of marketing claims, but because of her own observations. Her real insight was realizing early on that how a grain is grown and processed is at least as important as what is in it.
Nutritional comparison: Spelt vs. wheat – the table
All values are for 100 g whole grain flour (unprocessed grain, dehulled). White flours (like type 405 or 630) have much poorer nutritional values – more on that below.
| Nutrient | Whole grain spelt flour | Whole grain wheat flour | Winner |
|---|---|---|---|
| Calories (kcal) | ~340 | ~325 | Wheat (barely) |
| Protein (g) | 14–15 g | ~10–12 g | Spelt |
| Carbohydrates (g) | ~57–62 g | ~60–65 g | Similar |
| Fiber (g) | ~8–9 g | ~10–12 g | Wheat (whole grain) |
| Iron (mg) | 4.2 mg | 3.3 mg | Spelt |
| Magnesium (mg) | ~130 mg | ~97 mg | Spelt |
| Zinc (mg) | ~3.5 mg | ~2.9 mg | Spelt |
| Selenium (µg) | higher | lower | Spelt |
| Gluten (g) | ~9.5–10.3 g | ~8.3–9.8 g | Wheat (less) |
| Vitamin E | higher | similar | Spelt |
| B vitamins (B1, B2, B6) | good | similar (more B3) | Similar |
| Tryptophan (amino acid) | all 8 essential | complete | Similar |
What the table shows: Spelt clearly wins on protein, iron, magnesium, and zinc. For fiber, whole grain wheat comes out on top – because spelt loses some of its fiber-rich bran when it’s dehulled. Calorie-wise, they’re almost identical.
The gluten question: Is spelt okay for people with gluten intolerance?
This is the most common myth about spelt – and it’s important to clear it up medically:
Spelt is NOT gluten-free. In fact, spelt has a bit more gluten than regular soft wheat. Spelt flour type 630 has 10.3 g of gluten per 100 g, wheat flour type 405 only 9.8 g. If you have celiac disease, you need to avoid spelt just as strictly as wheat (it’s a total no-go).
Still, a lot of people say they tolerate spelt better than wheat. And this subjective experience actually has a scientifically plausible background – even if it hasn’t been clearly proven in controlled human studies yet:
| Gluten type / protein | Soft wheat | Spelt | Meaning |
|---|---|---|---|
| Omega-5-gliadin | Yes – present | No – usually missing | Omega-5-gliadin is considered the main trigger of wheat allergy of the immediate type (WDEIA) |
| Total gliadin content | lower | higher | Spelt has more gliadins, but a different composition |
| Glutenin content | higher | lower | Different gluten structure – partly explains different baking properties |
| ATIs | similarly high | similarly high | ATIs are being discussed in research as a possible factor |
Simply put: Spelt doesn’t have less gluten, but different gluten proteins. The missing omega-5-gliadin is a plausible reason why people with wheat intolerance (not celiac, but NCWS – non-celiac wheat sensitivity) sometimes tolerate spelt better. For people with real celiac disease: no spelt.
If you want to bake gluten-free, you’ll find alternatives with us – including chestnuts, which also played a role for Hildegard.
Hildegard of Bingen on spelt
Hildegard von Bingen wasn't a nutritionist in the modern sense—but she was an observer with extraordinary precision. In her Physica (written around 1150–1160), she gives spelt one of the most enthusiastic descriptions of any food:
"Spelt is the best grain, rich, powerful, and easier to digest than all other grains. It creates good blood and brings joy to people, giving the body its delight. However you prepare it—whether as bread or any other food—it's pleasant and good for people."
– Hildegard von Bingen, Physica, Lib. I, Cap. LXIII (De Spelta)
This description sounds enthusiastic—and it really is. What Hildegard expresses here in her typical 12th-century language can be interpreted today like this:
| Hildegard's term | Possible modern interpretation |
|---|---|
| "rich, powerful" | High protein content, valuable amino acids |
| "easier to digest" | Different protein composition (no Omega-5-gliadin) |
| "creates good blood" | Higher iron content (4.2 mg vs. 3.3 mg) |
| "brings joy" | Contains tryptophan (amino acid) |
| "pleasant and good" | Easy to digest, aromatic flavor |
Hildegard recommended spelt as the main grain in her entire teaching—for all situations in life. Her nutrition concept is especially centered around spelt: Habermus (spelt porridge) for breakfast, spelt soup when fasting, spelt crackers as a snack. You can read more in our article about the Hildegard kitchen.
Hildegard's preference for spelt is clear in that she explicitly called it superior—a statement she made for hardly any other food so clearly.
The real key difference: Whole grain vs. refined flour
This is the biggest misunderstanding in the spelt-vs-wheat debate: The question "Spelt or wheat?" matters less than "Whole grain or refined flour?"
A spelt bread made from type-630 spelt flour is nutritionally worse than a whole wheat bread. And a whole grain spelt bread is better than a white wheat bread. The degree of processing matters more for nutrition than the type of grain.
| Flour type | What's in it? | Nutritional value |
|---|---|---|
| Whole grain spelt flour (Type 1050+) | Whole grain: bran, germ, endosperm | Very good—all nutrients preserved |
| Spelt flour Type 630 | Only endosperm, bran & germ removed | Significantly fewer nutrients |
| Whole wheat flour | Whole grain | Very good—more fiber than whole spelt |
| Wheat flour Type 405 | Only endosperm | Few nutrients |
Hildegard von Bingen intuitively anticipated this principle: She always recommended spelt as whole grain or coarsely ground—never as fine, de-germed refined flour. The grain should be as natural as possible.
A real advantage of spelt: Cultivation and contamination
Here, spelt has a clear, scientifically proven advantage over modern soft wheat:
The husk of spelt protects the grain. This tough outer shell shields the grain from contaminants, pesticides, and mold. Studies show that spelt has lower pesticide residues than conventional soft wheat. So if you buy organic spelt, you're getting a grain that's naturally better protected.
Plus: Spelt grows without artificial fertilizers. Its roots go deeper, drawing more trace elements from the soil (which explains its higher mineral content), and it doesn't need chemical growth regulators. That makes it a more eco-friendly grain.
For Hildegard's teachings, that's no coincidence: Foods that grow in harmony with nature, in her view, have more life force—a belief that's reflected in the sustainability argument for spelt.
Spelt or wheat? How to decide
| Situation | Recommendation | Reason |
|---|---|---|
| People without issues | Both as whole grain—spelt preferred | More protein, iron, magnesium; more aromatic; more sustainable |
| Celiac disease | Neither spelt nor wheat | Spelt has more gluten than wheat—not a substitute |
| NCWS (Non-celiac wheat sensitivity) | Try spelt | Lacks Omega-5-gliadin—some tolerate it much better |
| Wheat allergy (immediate type) | No spelt | Allergenic proteins are very similar; not a safe substitute |
| High protein needs | Spelt | Much more protein (14–15 g vs. 10–12 g/100 g) |
| Reducing calories | No difference | Calorie content is basically identical; whole grain of both is more filling |
| Hildegard diet / fasting | Spelt—definitely | Hildegard's clear recommendation; Habermus, spelt soup are key |
| Kids & sensitive people | Spelt (whole grain, traditionally prepared) | Different protein structure; long sourdough fermentation can improve digestibility |
The key tip: How to process spelt right
Hildegard von Bingen knew it's not just the ingredient that matters, but also how you prepare it.
Sourdough beats yeast. A long sourdough fermentation with spelt flour can improve the bioavailability of minerals—because phytic acid (the natural inhibitor that binds minerals) is broken down during fermentation.
Soaking activates. Hildegard's Habermus recipe (let spelt flakes soak in hot water)
follows the same principle. Soaking activates enzymes.Let it be gently milled. Freshly milled whole spelt flour from a mill or a good organic shop is superior to industrially processed spelt flour from the supermarket—because the germ, with its valuable fatty acids and vitamins, is preserved.
Our spelt products strictly follow these principles: whole grain, gently processed, according to Hildegard’s tradition.
The 5 Biggest Spelt Myths—Debunked
Myth 1: “Spelt doesn’t make you gain weight, but wheat does.”
Wrong. Both have almost identical calorie density (~325–340 kcal/100 g). If you want to lose weight, you don’t need to switch grains—just focus on whole grain and portion sizes.
Myth 2: “Spelt is gluten-free.”
Wrong and medically risky for people with celiac disease. Spelt actually contains more gluten than soft wheat (10.3 g vs. 9.8 g per 100 g flour).
Myth 3: “Modern wheat contains way more gluten than it used to.”
Partly wrong. According to the Baking Knowledge Forum, modern wheat varieties have been bred for more starch, but not more gluten than old varieties.
Myth 4: “Spelt bread is automatically better than wheat bread.”
Only if it’s whole grain. A light spelt bread made from type 630 flour is less nutritious than real whole wheat bread. The level of processing matters more than the type of grain.
Myth 5: “If you can’t tolerate wheat, you can always tolerate spelt.”
Not automatically. With celiac disease: definitely not. With NCWS: maybe, because it lacks omega-5-gliadin. With classic wheat allergy: be very careful. Always try it out individually and, if in doubt, get an allergy test.
So: Is spelt really better than wheat? The direct answer
In many ways, yes—but with clear limitations.
Spelt (as whole grain) has more protein, more iron, more magnesium, and more zinc than whole wheat. It’s grown more sustainably, naturally better protected from contaminants, and its different protein makeup explains why many people tolerate it better. For Hildegard-style nutrition, it’s the clear go-to grain.
At the same time: whole wheat has more fiber. Spelt has more, not less, gluten. And a light spelt product is worse than a whole wheat product. The question “Spelt or wheat?” matters less than “Whole grain or refined flour?”
Hildegard von Bingen already gave her answer—in her own way—by not recommending spelt as a diet food, but as the foundation for mindful eating. In line with her core principle of discretio: the right balance, the right quality, the conscious choice.
