Einkorn vs Spelt: Which Ancient Grain Should You Mill First?

Short answer: Spelt if you want easier baking. Einkorn if you want maximum nutrition and flavor.

Both are ancient grains — meaning they haven't been hybridized like modern wheat. Both are dramatically more nutritious than store-bought flour. But they behave very differently in the kitchen.

The Quick Comparison

Einkorn: The Original Wheat

Einkorn (Triticum monococcum) is humanity's first cultivated grain, grown for over 10,000 years. It has never been hybridized or modified.

Why people love it:

• Highest protein content of any wheat variety
• Rich in carotenoids — gives flour a golden color and provides antioxidants not found in modern wheat
• Different gluten structure — contains gliadins but lacks the high-molecular-weight glutenins in modern wheat. Many people with wheat sensitivity report tolerating einkorn well.
• Incredible flavor — buttery, almost sweet, with a complexity that modern wheat can't match

The catch:

Einkorn's weak gluten means it won't rise like modern wheat. Sandwich loaves will be denser. That's not a flaw — it's just a different style of bread. Think rustic European, not American sandwich bread.

Best einkorn uses:

• Pancakes and waffles (exceptional — the flavor shines)
• Cookies and brownies (rich, tender crumb)
• Fresh pasta (silky texture, gorgeous color)
• Flatbreads and tortillas
• Quick breads and muffins

Spelt: The Versatile Ancient Grain

Spelt (Triticum spelta) has been cultivated for about 7,000 years. It's an ancestor of modern bread wheat but retains more nutrition and digestibility.

Why people love it:

• Behaves more like modern wheat — makes the transition to home milling much easier
• Good rise and structure — produces light, airy bread that's familiar in texture
• Widely available — you can find spelt berries at most natural food stores
• Affordable — cheaper than einkorn and most specialty grains
• Mild flavor — nutty and pleasant without being overwhelming

The catch:

Spelt's gluten is more fragile than modern wheat gluten. It develops quickly but breaks down if you over-knead or over-proof. Handle it gently.

Best spelt uses:

• Sandwich bread (closest to "normal" bread of any ancient grain)
• Pizza dough (excellent flavor and texture)
• Muffins and scones
• Pancake and waffle mixes
• All-purpose baking substitute

Digestibility: Why Ancient Grains Feel Different

Modern wheat has been bred for high yield and strong gluten. That breeding increased the concentration of certain proteins that many people's guts struggle with.

Both einkorn and spelt have:

• Simpler protein structures than modern wheat
• Higher soluble fiber that feeds beneficial gut bacteria
• More minerals that support digestive enzyme function

Combined with fresh milling (which preserves active enzymes) and long fermentation (sourdough), ancient grains can be dramatically easier to digest than anything made with store-bought modern wheat flour.

Which Should You Start With?

Start with spelt if:

• You're new to home milling
• You want bread that looks and feels familiar
• You're adapting existing recipes
• Budget is a factor

Start with einkorn if:

• You're focused on maximum nutrition
• You bake mostly pancakes, cookies, and flat breads
• You have digestive sensitivity to modern wheat
• You want the best flavor possible

Best strategy: Buy both. Use spelt for bread and everyday baking. Use einkorn for special recipes where its flavor and nutrition can shine.

Where to Buy

• Spelt berries: Azure Standard, Bob's Red Mill (online), most natural food stores
• Einkorn berries: Jovial Foods, einkorn.com, Palouse Brand (Amazon)

Store berries in airtight containers. They last 1-2 years easily. Mill only what you need each day.

The Saelig Health Milling Guide includes a complete grain comparison chart covering einkorn, spelt, emmer, Kamut, hard red, hard white, and rye — with specific recipes optimized for each grain.