Spelled, properties, calories and benefits

Spelled, properties, calories and benefits

A cereal with multiple benefits for the well-being of the whole body


  • The properties of the cereal
  • Calories and nutritional values
  • The benefits
  • Features
  • Spelled in the kitchen

The properties of the cereal

Spelled is a grass whose botanical name is Triticum. There are three variants, the monococco (small spelled) with a small and delicate ear that contains a single grain, typical of the areas of Turkey, the dicocco (medium spelled) whose ear contains two grains and it is the typical Italian spelled, grows above all in Garfagnana where it earned the title of PGI and Spelta (large spelled), it is a cross between dicocco and Aegilops Squarrosa, a wild grass, whose ear contains two / three grains and is cultivated for get the straw. It is an ancient cereal, re-evaluated by chefs and restaurateurs and included among the so-called alternative dishes, with a slightly exotic taste.

It is a cereal that provides many nutrients useful for the body's needs: it contains iron, calcium, phosphorus, magnesium, potassium, selenium and phytic acid which connote its antioxidant properties, which are important for counteracting the formation of free radicals. Spelled has a high protein content, also provided by essential amino acids such as methionine, often not present or lacking in other cereals and useful for the synthesis of other phospholipids. It is rich in fiber and low in sugar, so much so that it is extremely suitable for those suffering from diabetes as it avoids the appearance of glycemic peaks. Rich in niacin, otherwise known as vitamin PP, spelled is a cereal able to bring well-being to the cardiovascular system, as it controls the processes of platelet aggregation, lowers cholesterol and prevents cardiovascular risks. The presence of potassium and sodium also makes spelled an important ally for regulating blood pressure.

Unfortunately, spelled is not gluten-free and for this reason it cannot be included in the celiac's diet, even if the opposite happens very often. The amount of gluten present is very moderate, but it actually takes very little, sometimes even just a contamination to provoke responses of intolerance on the part of the body.

Calories and nutritional values

In 100 grams of spelled it is possible to identify only 335 kcal. 100 grams of spelled also contain other nutritional contents provided by:

  • Carbohydrates 67.1 g
  • Water, 10.40 g
  • Protein 15.1 g
  • Sugars 2.7 g
  • Fats 2.5 g
  • Total fiber 6.8 g
  • Potassium 440 mg
  • Phosphorus 420 mg
  • Calcium 43 mg
  • Iron 0.7 mg

The benefits

In view of all the properties that spelled possesses, it is a cereal rich in benefits for the well-being of the body and is an ally for:

  • bones, to keep them healthy and ward off osteoporosis. In fact, the content of zinc, selenium, copper is of fundamental importance to counteract the onset of bone fragility, typical in women starting from the period of menopause.
  • the muscles and nervous system, thanks to its contribution of magnesium
  • the physiological well-being of the intestine, thanks to the supply of fibers that stimulate intestinal peristalsis and soften the stool, thus counteracting constipation phenomena
  • cardiovascular well-being, as it protects the red blood cells thanks to the presence of iron and phosphorus. It is useful to use spelled in case of anemia.


Spelled has a structure similar to wheat, with inflorescences in ears, but the part that can be used for food purposes is very limited. Spelled easily adapts to poor soils, grows in environments with a temperate climate, but is also resistant to more rigid temperatures. It is suitable for organic cultivation, as it does not require fertilization or anti-weeds. The grain (the caryopsis) is protected from bracts, from possible contamination by fungi or parasites.

Its gluten component makes it a cereal suitable for bread making, spelled flour on the market can be wholemeal, with a higher or pearly fiber portion and undergoes a double refining process before grinding. On the market you can find some variants of spelled: wholemeal, pearled, semi-pearled, hulled and broken. The pearl spelled cooks faster but at the expense of the fiber and antioxidant content. The wholemeal version, on the other hand, requires a longer cooking time, as compared to the hulled version it has the glumetta, an external film rich in fibers that reduces the absorption capacity.

Spelled in the kitchen

Spelled lends itself to the preparation of salads, soups. It blends very well with legumes and vegetables, especially winter ones such as broccoli, cabbage, pumpkins. In summer, cold dishes can be prepared based on spelled salads and seasonal vegetables. Puffed spelled grains are a great breakfast food. They can be consumed with milk or yogurt, they help normalize intestinal transit. Spelled-based products are the ideal food for those who follow a vegetarian or vegan diet, as it provides nutrients rich in calcium and proteins missing from the deprivation of animal-based foods.

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