Spelt vs Kamut: Which is better?

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Wheat is a staple food, and it comes in many forms, including spelt and kamut. Both Spelt and Kamut are names that frequently emerge regarding wheat alternatives. So, what is so special about both spelt and kamut? And are they actually healthier than conventional wheat?

What Is Spelt? 

Spelt hasn’t always been as popular as it is today, but it certainly has been around for a long time. While spelt is grainy like wheat and shares other characteristics with it, it has a somewhat nuttier taste. Spelt is known to have a high protein content, which is what has made its popularity rise in recent years as a health food. Spelt can be used to prepare a lot of foods, but it is mostly used in preparing baked goods, especially in parts of Europe.  

What Is Kamut?

Kamut dates back to ancient Egypt, even earning the nickname “Pharaoh grain” thanks to it being found in tombs. Kamut also tastes buttery, with a hint of nuttiness, and is rich in many nutrients typically found in nuts. Kamut is most notably used as a wheat substitute since it is easier to digest than wheat. Those who don’t like the taste of wheat or find it difficult to digest often use Kamut as a substitute. 

Key Differences

Spelt and kamut may both be wheat substitutes with a lot of similarities, but they also have some notable differences. Some of the key differences between spelt and kamut include:


Kamut was first discovered in Egypt, but some reports claim that it had been discovered in Iran long before that. Spelt, on the other hand, seems to originate from Europe. Both spelt and kamut date back to ancient times, and are referred to as ancient grains. 

Nutritional Content

 Seeing as both Spelt and Kamut are considered to be healthy wheat alternatives, they are notably rich in nutrients. Kamut however, has a higher nutrient density than spelt. The protein content of kamut is also high, making it popular with bodybuilders. 


Though they are both wheat products, they do taste differently. Kamut is especially known for its buttery taste and flavor, due to the higher amounts of lipids.

How Are They Similar?

They may both be different products, but they are both similar in many ways. Some of the common similarities:


Both Spelt and Kamut are considered to be healthy alternatives to wheat which is why most people use them. Both products are, however, not gluten-free. For a gluten-free alternative, you will be better served using other products in place of wheat, spelt, and kamut. 


While they taste differently, both spelt and kamut have a nutty taste. The nuttiness in spelt is more pronounced than in kamut, but they both taste a bit similar. 


Both kamut and spelt are physically similar to wheat despite being superior in terms of nutritional content. Both kamut and spelt are whole grain products and are brown.

Nutritional Content

Despite having different nutritional content, both spelt and kamut are similar in that they are superior to wheat and are both notably protein-rich. However, both spelt and kamut differ in the level of richness in each nutrient, with kamut providing more nutrients than spelt. 

Which Recipes/Foods Are Best For Each?

In keeping with their differences, both spelt and kamut have meals or recipes they are perfect for and better suited to over the other. 

Spelt Recipes

Spelt is a wheat adjacent product and can serve in place of wheat in any recipe. It is, however, better suited to some recipes over others. Some recipes that are perfect for Spelt include:

Spelt Bread

spelt bread

Spelt is notably better with baked foods, with bread being top of the list. While spelt isn’t gluten-free, it is still a low-gluten food and makes the ideal substitute for those seeking a lower gluten alternative. The nuttiness of Spelt also serves to make the bread better and a more popular bread choice. 

Spelt Salad

In keeping with the nutty taste of spelt, nuts and seeds will go perfect with a spelt and apple salad. This is an ideal vegetarian recipe.

Spelt Buttermilk Drop Scones

Paired with buttermilk, you can make some impressive scones with spelt. It has a buttery and tender texture that works perfect for biscuits and scones.  

Kamut Recipes

Featuring a buttery and nutty taste, Kamut is better for certain recipes. Some recipes that are better suited with Kamut include:

Kamut bread

Bread with kamut as the main ingredient is a healthy choice, making it popular for those who are normally averse to eating bread. Thanks to its buttery nature, it can be used without butter and still yield impressive results. 


Kamut is also a perfect addition to salads, adding butteriness and nuttiness to a crisp salad. Kamut can really complete the salad into an ideal meal for a vegetarian.


Just as wheat and wheat berries can be used in making stews, Kamut can also be incorporated into stews. Kamut can also be used in breakfast porridges, which is especially for good vegetarians.

Kamut and Spelt are great wheat substitutes that most people use as a healthier wheat alternative. If you are seeking a healthier alternative to wheat, then you are best suited to one of these two grains. Substituting either spelt or kamut into your recipes involving wheat yields amazing, and much more nutritious results. 

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