Grain
raw dry einkorn grain.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
350
PROTEIN
15g
CARBS
68g
FAT
2.5g
FIBER
9.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories350kcal—
Protein15g30%
Carbohydrates68g25%
Fiber9.0g32%
Sugar1.5g3%
Total fat2.5g3%
Saturated fat0.40g2%
Trans fat0g—
Cholesterol0mg0%
Water10g—
MINERALS
Sodium5.0mg0%
Potassium390mg8%
Calcium30mg2%
Iron4.5mg25%
Magnesium120mg29%
Phosphorus400mg32%
Zinc3.5mg32%
Copper0.50mg56%
Manganese3.0mg130%
Selenium50µg91%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K1.9µg2%
Thiamin (B1)0.50mg42%
Riboflavin (B2)0.10mg8%
Niacin (B3)6.0mg38%
Pantothenic acid (B5)1.0mg20%
Vitamin B60.40mg24%
Folate (B9)40µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon11.9g
1 teaspoon4g
1 ml0.8g
1 liter790g
HEALTH BENEFITS
Why eat it.
- ✓Higher in protein, healthy fats, and certain minerals like zinc and iron compared to modern wheat.
- ✓Rich in antioxidants, particularly carotenoids like lutein, which support eye health.
- ✓Good source of dietary fiber, aiding in digestion, promoting satiety, and helping to regulate blood sugar levels.
- ✓Contains a different gluten structure than modern wheat, which some individuals with non-celiac gluten sensitivity may find easier to digest.
COOKING TIPS
In the kitchen.
- 1Rinse einkorn berries under cold water before cooking to remove any dust.
- 2To cook, use a ratio of 1 part einkorn to 2.5 parts water or broth. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes until tender and chewy.
- 3Soaking the grains for several hours or overnight can reduce the cooking time and improve digestibility.
- 4Use cooked einkorn berries in salads, soups, pilafs, or as a hearty substitute for rice or quinoa.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, like a pantry, for up to 6-12 months.
- For longer-term storage, place the airtight container in the refrigerator or freezer to prevent the natural oils from going rancid.
FAQ
Frequently asked questions.
Is einkorn grain healthy?
Yes, einkorn is highly nutritious, offering more protein, zinc, iron, and antioxidants like lutein than modern wheat. Its high fiber content supports digestive health and helps regulate blood sugar levels, making it a superior choice among whole grains.
How much protein is in einkorn grain?
Raw dry einkorn grain contains approximately 15g of protein per 100g. This is significantly higher than most modern wheat varieties, making it an excellent plant-based protein source for vegetarians and athletes.
Is einkorn grain gluten-free?
No, einkorn is not gluten-free as it is an ancient form of wheat. However, it has a different gluten structure that some people with non-celiac gluten sensitivity find easier to digest; it remains unsafe for those with Celiac disease.
How do you cook raw dry einkorn grain?
To cook einkorn berries, use a 2:1 ratio of water to grain. Bring to a boil, then simmer for 30 to 45 minutes until tender but chewy. Pre-soaking the grains overnight can help reduce the total cooking time.
What does einkorn taste like?
Einkorn has a rich, nutty, and slightly sweet flavor profile. Its texture is firm and chewy, similar to farro or wheat berries, which adds a pleasant mouthfeel to salads, soups, and pilafs.
Is einkorn grain keto-friendly?
No, einkorn is not keto-friendly because it is high in carbohydrates, containing about 68g of carbs per 100g. It is a complex carbohydrate source best suited for high-fiber or Mediterranean-style diets.
How should I store dry einkorn grain?
Store dry einkorn in an airtight container in a cool, dry, and dark place. Because it contains natural healthy fats that can oxidize, storing it in the refrigerator or freezer can extend its shelf life and maintain freshness.
Can einkorn help with weight loss?
Einkorn can support weight loss because its high fiber and protein content promote satiety, helping you feel full for longer. However, it contains 350 calories per 100g, so it should be consumed in moderate portions as part of a balanced diet.
Why is einkorn considered better than modern wheat?
Einkorn is an ancient grain that has never been hybridized, meaning it retains a simpler genetic structure and higher nutrient density. It contains more antioxidants for eye health and a more primitive gluten type that is often better tolerated by the gut.
Can I use einkorn grain as a substitute for rice?
Yes, cooked einkorn berries make an excellent nutrient-dense substitute for rice in grain bowls, risottos, or side dishes. It provides a heartier texture and a more complex, nutty flavor than standard white or brown rice.
