• Home
  • Guides
  • All-purpose flour vs Spelt: Which Is Better?

All-purpose flour vs Spelt: Which Is Better?

This article explains the key similarities and differences between all-purpose flour and spelt, foods from the grains food group. Read on to learn more about the all-purpose flour vs spelt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 30, 2023.

All-purpose flour and spelt belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare all-purpose flour and spelt and help you learn more about their similarities and differences.

All-purpose flour

All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.

All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.

All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.

All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.

All-purpose flour is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).


Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

All-purpose flour vs Spelt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs spelt.

This comparison will start by comparing the caloric value of all-purpose flour and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

All-purpose flourSpelt
Energy364 kcal338 kcal
Carbs76.3 g70.2 g
Sugar0.27 g6.82 g
Fiber2.7 g10.7 g
Protein10.3 g14.6 g
Fat0.98 g2.43 g
Saturated Fat0.155 g0.406 g

All-purpose flour vs Spelt Calories

Most calories in grains come from carbs.

Comparing spelt vs all-purpose flour for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.

However, both all-purpose flour and spelt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

All-purpose flour vs Spelt Protein

Grains and most grain products, including all-purpose flour and spelt, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Spelt offers around 29% more protein than all-purpose flour.

Spelt has 14.6 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.

All-purpose flour vs Spelt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and spelt.

The total amount of carbohydrates is around 8% higher in all-purpose flour than in spelt. It has 76.3 grams per 100 grams, compared to 70.2 grams in spelt.

There’s less sugar in all-purpose flour than in spelt, 96% precisely.

That said, 100 grams of all-purpose flour contains 0.3 grams of sugar, while the same amount of spelt contains 6.8 grams.

Lastly, let’s take a look at the dietary fiber in all-purpose flour and spelt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than all-purpose flour which offers 2.7 grams per 100 gram portion.

All-purpose flour vs Spelt Fats

Like most other grains, all-purpose flour and spelt are low in fat.

Fats in all-purpose flour and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in all-purpose flour and spelt:

  • All-purpose flour: 1 grams per 100 grams
  • Spelt: 2.4 per 100 grams

Speaking of saturated fats, all-purpose flour is 50% lower in saturated fats.

All-purpose flour and spelt contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

All-purpose flour vs Spelt Vitamins Content

This section will discuss the vitamin content of all-purpose flour and spelt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

All-purpose flour has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

All-purpose flour and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins all-purpose flour and spelt contain side by side, so you can easily compare them.

All-purpose flourSpelt
Vitamin A010 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.12 mg0.364 mg
Vitamin B2 (Riboflavin)0.04 mg0.113 mg
Vitamin B3 (Niacin)1.25 mg6.84 mg
Vitamin B5 (Pantothenic acid)0.438 mg1.07 mg
Vitamin B6 (Pyroxidine)0.044 mg0.23 mg
Vitamin B9 (Folate)26 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.79 mg
Vitamin K0.3 µg3.6 µg

All-purpose flour vs Spelt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and spelt comparison focuses on their mineral content.

All-purpose flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than spelt.

On the other hand, spelt is a higher amount of selenium.

All-purpose flour and spelt contain the same amount of fluoride.

Check out the table below to learn how all-purpose flour and spelt compare when it comes to mineral content.

All-purpose flourSpelt
Calcium15 mg27 mg
Copper0.144 mg0.511 mg
Iron1.17 mg4.44 mg
Magnesium22 mg136 mg
Manganese0.682 mg2.98 mg
Phosphorus108 mg401 mg
Potassium107 mg388 mg
Selenium33.9 µg11.7 µg
Sodium2 mg8 mg
Zinc0.7 mg3.28 mg

The Final Word

This article highlighted the similarities and differences between all-purpose flour and spelt.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.