Einkorn, grain, dry, raw
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Einkorn is one of the oldest cultivated wheats, prized for its rich, nutty flavor and chewy texture when cooked. Its nutritional profile is impressive, offering a high protein content and significant fiber, making it a robust and wholesome grain. The deep golden hue of its flour and berries adds a rustic, artisanal quality to any dish.
Calorie split: 16% protein · 74% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love einkorn for its distinct, earthy flavor that adds depth to breads, porridges, and salads. Its cultural significance as a heritage grain also appeals to those seeking a connection to ancient culinary traditions.
⚠️ Watch-outs & how to enjoy it better
Einkorn can be less forgiving in baking due to its weaker gluten, leading to denser loaves if not handled carefully. For those with gluten sensitivity, its simpler gluten structure may still cause issues, so it's best to consume in moderation and pair with protein or healthy fats to balance blood sugar.
Key benefits
- High protein content (15g per 100g) supports muscle maintenance
- Rich in dietary fiber (9g per 100g) for digestive health
- Contains essential minerals like magnesium and iron
- Ancient grain with a simpler gluten structure than modern wheat
- Low in sugar, making it a stable energy source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Einkorn is the only wheat that has never been hybridized, making it the most genetically pure form of wheat still in cultivation today.
Full nutrition (USDA data · scales with serving)
| Water | 10.5 g |
| Energy (Atwater General Factors) | 369 kcal |
| Energy (Atwater Specific Factors) | 346 kcal |
| Nitrogen | 2.6 g |
| Protein | 15.1 g |
| Total lipid (fat) | 3.8 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 68.7 g |
| Fiber, total dietary | 8.9 g |
| Starch | 56.2 g |
| Calcium, Ca | 41.4 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 140 mg |
| Phosphorus, P | 436 mg |
| Potassium, K | 432 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 0.55 mg |
| Manganese, Mn | 4.2 mg |
| Thiamin | 0.49 mg |
| Niacin | 5.7 mg |
| Vitamin B-6 | 0.26 mg |
| Biotin | 10.0 ug |
FAQ
What is einkorn?
Einkorn is an ancient species of wheat, considered the oldest cultivated grain, with a simple genetic structure and a rich, nutty flavor.
Is einkorn gluten-free?
No, einkorn contains gluten, but its gluten structure is simpler and may be easier for some people to digest compared to modern wheat.
How do you cook einkorn?
Einkorn can be cooked like rice or quinoa, typically by boiling in water or broth for 20-30 minutes until tender. It can also be ground into flour for baking.
What does einkorn taste like?
Einkorn has a rich, nutty flavor with a slightly sweet and earthy undertone, and a chewy texture when cooked.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.69 kcal/g · 16% calories from protein · 8.9 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.