Food guide

Kamut

Khorasan wheat sold as Kamut: large golden kernels with a buttery flavour and solid protein.

Whole GrainsFibre-RichPlant-Based

Kamut, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of kamut, cooked for fair comparison. Typical serving: 100 g cooked — 132 kcal per 100 g serving.

Nutrition information for Kamut
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	132 kcal	132 kcal	100 kcal
Protein	5.7 g	5.7 g	4.3 g
Carbohydrate	27.6 g	27.6 g	20.9 g
Fat	0.8 g	0.8 g	0.6 g
Fibre	4.3 g	4.3 g	3.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of kamut, with a typical serving and FDA Daily Value for adults.

Micronutrients for Kamut
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	1.2 µg	1.2 µg	<1%
Vitamin E	0.24 mg	0.24 mg	2%
Thiamin	0.095 mg	0.095 mg	8%
Riboflavin	0.03 mg	0.03 mg	2%
Niacin	2.3 mg	2.3 mg	14%
Vitamin B6	0.07 mg	0.07 mg	4%
Folate	11 µg	11 µg	3%
Vitamin B12	0 µg	0 µg	0%
Minerals
Calcium	9 mg	9 mg	<1%
Iron	1.8 mg	1.8 mg	10%
Magnesium	48 mg	48 mg	11%
Phosphorus	147 mg	147 mg	12%
Potassium	164 mg	164 mg	3%
Sodium	8 mg	8 mg	<1%
Zinc	1.8 mg	1.8 mg	16%
Selenium	31.9 µg	31.9 µg	58%
Copper	0.21 mg	0.21 mg	23%
Manganese	1 mg	1 mg	43%

Source: USDA FoodData Central — Wheat, khorasan, cooked

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat kamut?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Khorasan wheat sold as Kamut: large golden kernels with a buttery flavour and solid protein.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Olive oil, Lemon, Chickpeas.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.