Grain

Einkorn

88Health
Score

Einkorn is an ancient hulled wheat variety with a distinctive nutty flavor, offering notably high protein (15.1g per 100g) and exceptional micronutrient density compared to modern bread wheat varieties.

Track Einkorn in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Einkorn scores 88

Nutrient density33

Protein quality11

Fiber content9

Healthy fats5

Bioactive compounds9

Glycemic impact9

Top nutrients

Manganese182.7Copper61Zinc47.6Thiamin40.8Niacin35.6

Nutrition

per_100g

369

Calories

15.1g

Protein

68.7g

Carbs

3.8g

Fat

8.9g

Fiber

Health benefits

Enhanced mineral bioavailability and bone health support

moderate evidence

High phosphorus and magnesium content supports calcium utilization and bone mineralization; lower phytic acid levels in einkorn compared to modern wheat improve mineral absorption efficiency

Improved glycemic control and metabolic health

strong evidence

High dietary fiber (8.91g) slows glucose absorption, promoting stable blood sugar and supporting insulin sensitivity; fiber feeds beneficial gut bacteria producing short-chain fatty acids

Reduced inflammatory response potential

moderate evidence

Simpler gluten structure and higher polyphenol content may trigger less intestinal inflammation than modern hexaploid wheat; antioxidants reduce systemic inflammatory markers

Improved cardiovascular and cognitive function

moderate evidence

Lutein and zeaxanthin accumulate in retina and brain tissue, protecting against age-related cognitive decline and supporting cerebrovascular health through antioxidant mechanisms

Sustained energy and muscle protein synthesis

strong evidence

High protein content (15.1g per 100g) with complete amino acid profile supports muscle maintenance during aging; complex carbohydrates provide steady glucose for mitochondrial function

Pairs well with

·Pair with legumes (lentils, chickpeas) because lysine in legumes complements methionine in einkorn, creating complete protein profiles optimal for muscle maintenance
·Combine with olive oil because fat-soluble vitamins (lutein, zeaxanthin) require dietary lipids for intestinal absorption and transport
·Serve with cruciferous vegetables (broccoli, kale) because sulfur compounds enhance polyphenol metabolism and support phase II detoxification pathways
·Mix with seeds (pumpkin, sunflower) because additional zinc, selenium, and vitamin E amplify antioxidant capacity and mineral density
·Pair with fermented foods (yogurt, tempeh) because probiotics reduce residual anti-nutrient compounds and improve overall mineral bioavailability

Practical tips

·Best timing: midday
·Purchase whole einkorn grain or flour from specialty suppliers; verify absence of modern wheat contamination if sensitive, as cross-breeding is rare but possible in commercial supply chains
·Store whole einkorn grain in airtight containers at room temperature for up to 12 months; refrigerate flour to prevent rancidity of its higher lipid content
·Soak or sprout einkorn overnight before cooking to reduce phytic acid by 20-30%, further enhancing mineral absorption
·Cook einkorn grain at a 1:3 grain-to-water ratio for 30-40 minutes until tender; traditionally hulled einkorn requires more water than modern wheat berries
·Mill whole einkorn grain fresh when possible for maximum polyphenol and antioxidant preservation; use within 2 weeks of milling for optimal nutritional density

Related foods