Spelt is an ancient grain with a broader range of nutrients than many wheat products. It can often be tolerated as a lower-gluten alternative for those with gluten sensitivity. Whole Spelt can be used as a pilaf or ground into homemade flour. Is Spelt gluten free? Spelt can be enjoyed by many people who are intolerant of wheat. However, it is not gluten-free. Highly nutritious, spelt has a deep, nutty flavour with high fiber, niacin and B vitamins, magnesium and manganese. Its grains stay fluffy and distinct when cooked. One cup of cooked spelt contains 246 calories, 11 grams protein, 1.6 grams fat, and 51 grams carbohydrates, and a generous 7.6 grams of fiber. Tasty Tips and Storage To cook use 1 part spelt berries to 3 parts water; simmer until tender, approximately 1 hour. Its nutty taste makes spelt a nice choice for pilafs and risottos. Stored in our resealable bags or an airtight container, whole-spelt will keep for six months or more in a cool, dark pantry or up to a year in the freezer.