Spelt or farro: Which ancient grain has more protein?
What's the story
In the realm of ancient grains, spelt and farro reign supreme when it comes to packing a protein punch. Long cultivated for millennia, these wholesome grains are experiencing a resurgence as modern health enthusiasts discover their benefits. This article focuses on the protein showdown between spelt and farro, giving you the lowdown on which grain might deserve top billing in your pantry.
Protein
Understanding protein content
In terms of protein content, both spelt and farro pack a punch, offering substantial amounts that can help meet daily dietary needs. Spelt delivers a solid five and a half grams of protein per 100 grams of cooked grain, while farro edges out slightly with a robust six grams per 100 grams. This makes both grains fantastic choices for plant-based protein.
Fiber
Fiber: The unsung hero
Besides protein, fiber is another star player in the nutritional lineups of these ancient grains. Spelt shines with approximately 7.6% fiber, which benefits digestion and keeps you feeling satisfied. Farro is not far behind with a solid 7% fiber content. This high fiber content in both contributes to healthy digestion and prevents overeating by promoting a feeling of fullness, making them great choices for weight management.
Minerals
Mineral richness explored
Spelt and farro are not only packed with protein and fiber, they also offer a range of vital minerals. Spelt is particularly rich in magnesium, iron, phosphorus, and zinc. Farro, while similar to spelt in mineral content, has a slightly higher magnesium concentration, which is important for muscle function and energy production. Hence, both these grains are great for nutritional support.
Cooking
Versatility in the kitchen
What really makes these grains shine though, is how versatile they are in the kitchen. Spelt, with its subtle sweetness, is a champ in breads, pastas, and can even hold its own in desserts without stealing the show from other flavors. Farro, on the other hand, brings a nutty goodness that's perfect for savory stuff. Think salads, soups, or swapping it in for rice to level up your risotto game.
Preparation
A tip on preparation
Before cooking either grain, make sure to rinse them well under cold water. This step gets rid of any dust or impurities that might have collected during storage or packaging. Soaking both spelt and farro overnight helps to cut down on cooking time and makes them easier to digest. If you're short on time or don't like planning your meals a day in advance, you can skip this step.