Spelt flour
Medium GI
GL 45.6 per cup (120 g) · GL 38 per 100 g
- High fiber content
- Moderate glycemic load
Spelt flour has a glycemic index of 55 (Moderate). One cup (120 g) adds a glycemic load of 45.6.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2003587 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Almond flour has a significantly lower GL of 1 compared to 38, leading to a much smaller impact on blood sugar.
Almond flour - GL 4.5 per 100 g Lupin flour provides a much lower GL of 2, making it a superior choice for managing glycemic response.
Lupin flour - GL 17.1 per 100 g Coconut flour has a GL of 8.1, which is substantially lower than spelt flour's 38, offering a better glycemic profile.
Coconut flour
Forms of Spelt flour
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Spelt flour is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 3 g | 1 |
| 1 tablespoon | 8 g | 2.9 |
| 1 cup | 120 g | 45.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 338 kcal |
| Carbohydrates | 70 g |
| Sugars (Total) | 0.8 g |
| Natural | 0.8 g |
| Added | 0 g |
| Fiber | 10.7 g |
| Soluble | 3.2 g |
| Insoluble | 7.5 g |
| Protein | 14.6 g |
| Fat | 2.4 g |
| Saturated | 0.4 g |
| Unsaturated | 2 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content
- Good source of protein
- Minimal processing
- Moderate glycemic load
- Contains gluten
- Not suitable for celiac disease
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Spelt flour?
Spelt flour has a glycemic index of 55 (Moderate). One cup (120 g) has a glycemic load of 45.6; per 100 g the glycemic load is 38.
Is Spelt flour good for people with insulin resistance?
Spelt flour has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Almond flour.
Which form of Spelt flour has the lowest glycemic load?
Among the forms of Spelt flour in this database, Sausage bun (spelt flour) has the lowest glycemic load (19 per 100 g).
Check Spelt flour in the Logi app, with your portion.
