Spelt Flakes vs Oats: How To Choose?

This comparison will walk you through the unique qualities of spelt flakes and oats, helping you decide which one suits your diet and taste buds best.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on May 3, 2024.

When considering whole grains for a nutritious breakfast or a hearty meal, spelt flakes and oats stand out as excellent choices.

Both grains are celebrated for their health benefits, including high fiber content and essential nutrients, but they offer distinct flavors and textures that can enhance various dishes.

This comparison will dive into the unique properties of spelt flakes and oats, helping you decide which grain might suit your dietary needs and culinary tastes better.

Spelt Flakes

Spelt flakes are made from spelt, an ancient grain known for its slightly nutty flavor.

This grain has been a staple in parts of Europe for centuries and is gaining popularity worldwide for its nutritional benefits and versatility in cooking.

Spelt flakes are similar to rolled oats in texture and can be used in many of the same ways, such as in porridge, baking, or as a topping for yogurt.

Nutritionally, spelt is rich in dietary fiber, protein, and various vitamins and minerals, making it a hearty choice that can keep you feeling full longer.

It’s also worth noting that while spelt contains gluten, some people find it easier to digest than modern wheat.


Oats are a grain that needs little introduction, renowned for their health benefits and culinary versatility.

They are primarily consumed as rolled oats, steel-cut oats, or instant oats and are famous for their role in making oatmeal or porridge.

Oats are exceptionally beneficial due to their high soluble fiber content, particularly beta-glucan, which has been shown to reduce cholesterol levels and stabilize blood sugar.

Additionally, oats are a great source of protein, essential fatty acids, and several vital minerals.

They are naturally gluten-free, although they are sometimes processed in facilities that handle other grains, so those with gluten sensitivities should opt for certified gluten-free oats.

Spelt Flakes vs. Oats: Nutrition Comparison

Here is a nutritional comparison based on data from the USDA for raw spelt flakes and raw oats:

NutrientSpelt Flakes (100g)Oats, raw (100g)
Energy (kcal)338389
Carbohydrates (g)70.1966.27
Sugars (g)0.450.99
Fiber (g)10.710.6
Protein (g)14.5716.89
Fat (g)2.436.9
Saturated Fat (g)0.421.22

This table reveals that both spelt flakes and oats offer similar fiber contents, making them both excellent choices for digestive health.

Oats have a higher protein and fat content, which might make them slightly more filling and provide a sustained energy release.

Spelt flakes, on the other hand, have fewer calories and a lower fat content, which could be appealing to those managing their caloric intake.

Spelt Flakes vs. Oats: Calories

Calorie content is a significant factor when choosing foods for specific dietary needs.

Spelt flakes contain approximately 338 calories per 100 grams, making them a slightly less calorie-dense option compared to oats, which have about 389 calories per 100 grams.

This difference can be particularly relevant for individuals monitoring their energy intake for weight management.

Although the calorie difference is not vast, over time and in larger quantities, choosing spelt flakes could contribute to a lower caloric intake, which might be beneficial for those on a calorie-restricted diet.

Spelt Flakes vs. Oats: Protein

Protein is essential for muscle repair and growth, and both spelt flakes and oats are good sources of this macronutrient.

Oats lead slightly with 16.89 grams of protein per 100 grams compared to 14.57 grams in spelt flakes.

The higher protein content in oats may be advantageous for athletes and those looking to increase their muscle mass or improve recovery after exercise.

Protein is also vital for satiety, meaning oats might keep you full for longer periods, which can be helpful for weight management and avoiding unnecessary snacking.

Spelt Flakes vs. Oats: Carbohydrates

Carbohydrates are the primary energy source in both spelt flakes and oats, but they offer different profiles:

NutrientSpelt Flakes (100g)Oats, raw (100g)
Total Carbs (g)70.1966.27
Fiber (g)10.710.6
Sugars (g)0.450.99

Both grains are excellent sources of fiber, with nearly identical amounts, which is beneficial for digestive health and can help in maintaining stable blood sugar levels.

Spelt flakes offer slightly more total carbohydrates but less sugar than oats, making them a potentially better option for those managing blood sugar levels.

The high fiber content in both grains also contributes to a feeling of fullness, aiding in weight management and reducing cravings.

Spelt Flakes vs. Oats: Fats

Both spelt flakes and oats contain fats, but their compositions differ:

NutrientSpelt Flakes (100g)Oats, raw (100g)
Total Fats (g)2.436.9
Saturated Fats (g)0.421.22

Oats have a higher total fat content, which includes a greater amount of healthy unsaturated fats.

These fats are beneficial for cardiovascular health and can help to lower cholesterol levels.

The higher fat content in oats also contributes to their energy density and satiety factor, which can be beneficial for long-lasting energy supply throughout the day.

Spelt flakes, with lower total and saturated fats, offer a lighter option and might be preferred by those looking to reduce their fat intake for health reasons.

Spelt Flakes vs. Oats: Vitamin Content

Vitamins are essential for overall health, supporting everything from vision to immune function.

Both spelt flakes and oats contain a variety of B-vitamins, but their levels vary:

VitaminSpelt Flakes (100g)Oats, raw (100g)
Thiamin (B1)0.23 mg0.76 mg
Riboflavin (B2)0.08 mg0.139 mg
Niacin (B3)6.8 mg0.961 mg
Vitamin B60.24 mg0.12 mg
Folate (B9)45 µg56 µg

Oats are particularly rich in Thiamin and Riboflavin, which are crucial for energy metabolism and overall cellular health.

Spelt flakes, however, offer more Niacin and a comparable amount of Vitamin B6, supporting skin health, brain function, and red blood cell formation.

Both grains are good sources of Folate, essential for DNA synthesis and repair.

The vitamin profile of each grain suggests they can both be beneficial parts of a healthy diet, but oats might edge out slightly in terms of supporting energy production and metabolic health.

Spelt Flakes vs. Oats: Mineral Content

Minerals contribute to bone strength, nerve function, and overall cellular health. Here’s how spelt flakes and oats compare in their mineral content:

MineralSpelt Flakes (100g)Oats, raw (100g)
Calcium27 mg54 mg
Iron4.44 mg4.72 mg
Magnesium136 mg177 mg
Phosphorus401 mg523 mg
Potassium388 mg429 mg
Zinc3.28 mg3.97 mg

Oats generally contain higher levels of minerals such as Magnesium, Phosphorus, Potassium, and Zinc, which are critical for maintaining health in various systems of the body.

The higher Magnesium and Phosphorus content in oats can be particularly beneficial for bone health and energy metabolism.

Spelt flakes, though slightly lower in these minerals, still provide a substantial amount, making them a worthy addition to a diet focused on maintaining robust health.


Nutritionally, both spelt flakes and oats offer impressive profiles that can significantly benefit a plant-based diet.

Oats have a slight advantage in terms of protein, fats, vitamins, and minerals, making them particularly well-suited for those seeking to enhance satiety, boost metabolic health, and support physical activity.

Spelt flakes, with fewer calories and lower fat content, offer a lighter yet nutrient-rich option, ideal for those managing calorie intake or preferring a subtler taste.

Choosing between these grains depends on individual health goals, dietary preferences, and nutritional needs, but either choice contributes positively to a balanced and healthy diet.

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.