Spelt flour has been making a name for itself in the health food world with its high protein content and unique flavor profile. But what is spelt flour? Is it really better for you than all-purpose flour? How does it bake? I’ll answer all of your burning questions in this article! But first, let’s take a look at these two flours side by side…
Comparing spelt flour vs all-purpose flour
| Spelt flour | All-purpose flour | |
| Substitution ratio (vs all-purpose flour) | 1:1 | N/A |
| Gluten-free? | No | No |
| Keto-friendly? | No | No |
| Paleo-friendly? | No | No |
| Common Allergens | Wheat, gluten | Wheat, gluten |
| Liquid absorbency | Low | Medium |
| Pantry shelf life | 3-6 months | 6-8 months |
| Best for | Cookies, bread, muffins, and waffles | Non-yeast recipes, cookies, biscuits, and some breads |
As you can see, neither spelt nor all-purpose flour is particularly great for alternative diets – both contain gluten, both have lots of carbs (so not Keto-friendly), and both contain wheat, which is a no-no for the Paleo diet.
And while there are some significant differences between them (more on that here in a minute), spelt and all-purpose flour are sufficiently similar that you can substitute them 1:1 in most recipes.
Differences between spelt flour and all-purpose flour
The biggest difference between spelt flour and all-purpose flour is in their ingredients. Spelt flour is made from the whole grain kernels of the spelt plant, which are milled into a fine powder. So, the ingredients should be 100% whole grain spelt (organic is better). All-purpose flour contains wheat flour and there are often additives, preservatives, and vitamins added to it. I recommend unbleached organic all-purpose flour over bleached varieties for a more natural flour.
Just looking at the two flours, you can see their differences – the brown flecks in spelt flour make baked goods more nutty and wholesome compared to white all-purpose flour, which has a more neutral flavor, making it suitable for a wide range of baked goods.
Spelt flour is made from a type of ancient wheat that has been around for centuries, and it is higher in fiber and nutrients than all-purpose flour. On the other hand, all-purpose flour is a blend of high-gluten hard wheat and low-gluten soft wheat.
All-purpose flour contains a higher percentage of gluten than spelt flour, which means it can absorb more water and is better suited for recipes that require a strong structure, such as bread. In contrast, spelt flour has a lower gluten content, making it easier to digest, less absorbent, and more delicate than all-purpose flour.
However, because spelt flour is less absorbent than all-purpose flour, it may require adjustments in recipes. When using spelt flour instead of all-purpose flour, you may need to use less (10-25%) liquid or add more flour to achieve the desired consistency.
Baking with spelt flour vs all-purpose flour
Spelt flour has a different gluten structure than wheat flour, which means it behaves differently in baking. Spelt flour tends to absorb less liquid and will rise more slowly, meaning baked goods won’t be too dense or heavy (and will taste better)! It also requires less kneading than wheat flour, making it a good option for those who want to avoid overworking their dough.
The gluten in spelt flour is more fragile than that in wheat flour, so it requires less mixing, resulting in a lighter and fluffier texture in baked goods. This can be an advantage for recipes that require a lighter texture, such as cakes, muffins, and quick breads.
My general rule of thumb is – if it’s your first time baking with spelt flour, don’t try to substitute it – just use a recipe that already incorporates it. That way you can get used to baking with it, how it looks in the oven, etc. Once you’ve done that a couple of times, try substituting 1/4 of your all-purpose flour with spelt flour. (So if a recipe calls for two cups all-purpose, do one and a half cups all-purpose and a half cup of spelt.) Over time, you’ll get comfortable with the substitutions and develop a little bit of a “sixth sense” for the liquid adjustments you’ll need to make.
Spelt flour and all-purpose flour nutritional facts
| Per ¼ cup serving | Spelt flour | All-purpose flour |
| Calories | 110 | 120 |
| Carbs (g) | 23 | 24 |
| Fiber (g) | 4 | 1 |
| Fat (g) | 0 | 0.5 |
| Protein (g) | 4 | 4 |
| Glycemic index score | 55-67 | 85 |
Spelt flour contains higher amounts of fiber, iron, and vitamins B2 and E than all-purpose flour. It’s also naturally fat free.
On the other hand, all-purpose flour has a lower nutritional value since it is made from wheat varieties that have been stripped of their bran and germ, which contain most of the grain’s nutrients. However, all-purpose flour is often enriched with nutrients such as iron, niacin, thiamin, and riboflavin to increase its nutritional value.
Spelt flour is often easier to digest than all-purpose flour, as it contains more soluble fiber, less gluten and has a lower glycemic index. (Although it’s still pretty high.) This can make it a good alternative for people with gluten sensitivities or other digestive issues. If you’re looking for an even lower glycemic index score, check out our list of the lowest glycemic index flours.
Spelt flour vs all-purpose flour storage
All-purpose flour typically has a longer shelf life than spelt flour, as it is more heavily processed and refined. All-purpose flour can last for up to 6-8 months if stored properly in a cool, dry place.
Spelt flour, on the other hand, has a shorter shelf life due to its lack of processing and preservatives. While it can last up to 3-6 months when stored properly, I like to keep my spelt flour in the fridge or freezer to ensure it stays fresh for as long as possible.
Spelt flour vs all-purpose flour: The ultimate verdict
After comparing their differences in taste, texture, baking properties, nutrition, and storage, I can confidently say that both types of flour have their own unique strengths and weaknesses.
All-purpose flour is a versatile and reliable option that can produce consistent results in a wide variety of baked goods, but it can get a little boring. On the other hand, spelt flour is a nutritious and flavorful alternative to all-purpose flour, but you may need to make adjustments to your recipe since it behaves a little differently than all-purpose flour.
When done right, spelt flour produces similar bakes to all-purpose flour, but it adds more body and complexity to baked goods. Personally, I prefer spelt flour for adding delicious whole-grain goodness to things like blueberry muffins or homemade loaves of bread.
FAQ
Yes, spelt flour can be used as a substitute for all-purpose flour using a 1:1 ratio, but adjustments may need to be made to the recipe due to differences in gluten content and absorption rates.
The main difference between spelt flour and regular flour (such as all-purpose flour) is that spelt is an ancient grain that is higher in protein and fiber, and has a nuttier flavor. Additionally, spelt contains gluten, but some people with gluten sensitivities find it easier to digest than regular wheat.
Spelt flour can be used as a healthier alternative to regular wheat flour due to its higher protein and fiber content, as well as its nutty flavor. It can be used in a variety of baked goods, including bread, pastries, and cakes.
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