Kamut flour is a whole-grain flour product made from whole Khorasan wheat grains. It has a slightly earthier flavor than regular wheat flour with slight nutty tones.
While Khorasan is a type of wheat, it is nutritionally distinct from regular wheat, typically containing more protein and fiber per gram. The flour is widely known by its brand name of ‘Kamut’ but its true botanical name is Khorasan wheat.
In this article, we examine scientific research on Kamut flour, its potential benefits, its complete nutritional profile, and how it compares to other types of wheat flour.
Table of contents
Potential Health Benefits and Scientific Research
While there is limited research on Kamut flour, several studies have explored its potential health effects.
Kamut Flour, Cholesterol, and Inflammatory Markers
A small 2013 study found that Kamut flour may have potential benefits for cardiovascular health compared to semi-whole-grain wheat.
In a randomized crossover trial, 22 healthy adults consumed either bread, pasta, crackers, and biscuits made from Kamut flour or semi-whole-grain wheat for eight weeks.
Consuming the Kamut products for eight weeks led to the following effects:
- Cholesterol: LDL cholesterol (LDL-C), which is sometimes referred to as “bad cholesterol,” fell by a significant 7.8%.
- Inflammatory markers: Markers of inflammation, including interleukin-6 (IL-6) and interleukin-12 (IL-12) significantly fell on the Kamut product diet.
- Mineral status: Blood levels of magnesium and potassium rose significantly compared to the semi-whole-grain diet.
Nutritionist’s Note
In the above study, there were meaningful improvements in markers of cardiovascular health like blood cholesterol and inflammation levels.
Furthermore, these changes were significant improvements comparative to those seen on the semi-whole-grain product diet.
That said, a major limitation is the small size of the study, with only 22 participants.
A later study published in 2016 by the same research group also found Kamut lowered the risk profile of people with type 2 diabetes. However, more research with larger participant groups are necessary to confirm the findings.
Kamut and Inflammation
A small 2019 randomized crossover pilot study provided 20 young basketball players with either Kamut flour products or semi-whole-grain wheat products for four weeks.
The study found that Kamut products may lower a marker of inflammation:
- MCP-1 Levels: Consuming Kamut products led to a significant reduction in monocyte chemoattractant protein (MCP-1) blood levels. MCP-1 is a marker of inflammation which is associated with an increased risk of stroke in a 2019 meta-analysis of observational studies.
However, once again, this was only a small study. While its results suggest that Kamut products may support cardiovascular health, they need confirming by larger, rigorous studies.
Kamut and the Gut Microbiota
A 2022 randomized controlled trial investigated the the effect of Kamut wheat on gut bacteria composition. The study involved 20 participants with fibromyalgia, a condition associated with chronic pain and, occasionally, gastrointestinal distress.
The study found that Kamut intake increased the prevalence of candidatus Saccharibacteria and Actinobacteria. A correlation was also found between higher levels of these bacterial species and an improvement in symptoms of fibromyalgia.
This study followed a 2020 randomized controlled trial that found Khorasan (Kamut) products significantly decreased the symptoms and severity of fibromyalgia.
Kamut Flour Nutrition Facts
The following tables present the complete nutritional values of Kamut flour per 186-gram cup.
The source of nutritional data is the NCC’s Food and Nutrient database, and we have calculated percent daily values using the FDA’s published daily values.
Calories and Macronutrients
| Nutrient | Amount | Percent Daily Value (% DV) |
|---|---|---|
| Calories | 629 kcal | |
| Carbohydrates | 131.28 g | 47.7% |
| Fiber | 20.65 g | 73.8% |
| Fat | 3.96 g | 5.1% |
| Saturated | 0.36 g | 1.8% |
| Monounsaturated | 0.40 g | |
| Polyunsaturated | 1.16 g | |
| Omega-3 | 0.09 g | |
| Omega-6 | 1.16 g | |
| Protein | 27.04 g | 54.1% |
Kamut flour is primarily a source of carbohydrates, while also offering a moderate amount of dietary fiber and protein.
Vitamins
- Choline: 47.99 mg (9% DV)
- Folate: 79.98 mcg (20% DV)
- Vitamin A: 1.01 mcg (<1% DV)
- Vitamin B1 (thiamin): 1.05 mg (88% DV)
- Vitamin B2 (riboflavin): 0.34 mg (26% DV)
- Vitamin B3 (niacin): 11.86 mg (74% DV)
- Vitamin B5 (pantothenic acid): 1.77 mg (35% DV)
- Vitamin B6 (pyridoxine): 0.48 mg (28% DV)
- Vitamin B12 (cobalamin): 0 mcg (0% DV)
- Vitamin C: 0 mg (0% DV)
- Vitamin D: 0 mcg (0% DV)
- Vitamin E: 1.13 mg (7.5% DV)
- Vitamin K: 3.35 mcg (3% DV)
Kamut flour is a notable source of B vitamins, which play a crucial role in energy production within the body.
Minerals
- Calcium: 40.92 mg (3% DV)
- Copper: 0.94 mg (104% DV)
- Iron: 7.01 mg (39% DV)
- Magnesium: 241.80 mg (58% DV)
- Manganese: 5.09 mg (221% DV)
- Phosphorus: 677.03 mg (54% DV)
- Potassium: 749.57 mg (16% DV)
- Selenium: 151.59 mcg (276% DV)
- Sodium: 9.30 mg (<1% DV)
- Zinc: 6.84 mg (62% DV)
Kamut flour contains significant levels of the essential minerals selenium, manganese, and copper.
Among their various functions:
- Selenium: Helps to support immune health, with selenoproteins that work in the immune system requiring it.
- Manganese: This mineral helps to protect the body’s cells against damage from free radicals, while also playing a role in energy production.
- Copper: The body requires copper for blood vessel and connective tissue production, and it has supportive functions for the nervous and immune systems.
Kamut Flour vs. Regular Wheat Flour and Wholewheat Flour
Let’s now look at how Kamut flour compares to common wheat flour products nutritionally.
For a fair comparison, we have compared the nutritional content of Kamut to wheat flour and whole-wheat flour per 100 grams.
The source of nutritional data for Kamut flour is the NCC Food and Nutrient database, while the data for wheat and whole-wheat flour is from the USDA’s FoodData Central database.
| Nutrient | Wheat flour | Whole-wheat | Kamut flour |
|---|---|---|---|
| Calories | 364 kcal | 340 kcal | 337 kcal |
| Carbohydrate | 76.3 g | 72.0 g | 70.58 g |
| Fiber | 2.7 g | 10.7 g | 11.1 g |
| Fat | 0.98 g | 2.5 g | 2.13 g |
| Saturated | 0.16 g | 0.43 g | 0.20 g |
| Monounsaturated | 0.09 g | 0.28 g | 0.21 g |
| Polyunsaturated | 0.41 g | 1.17 g | 0.62 g |
| Omega-3 | 0.02 g | 0.07 g | 0.05 g |
| Omega-6 | 0.39 g | 1.09 g | 0.57 g |
| Protein | 10.3 g | 13.2 g | 14.54 g |
| Choline | — | 31.2 mg | 25.8 mg |
| Folate, DFE | 291 mcg | 44.0 mcg | 43.0 mcg |
| Vitamin A, RAE | 0 mcg | 0 mcg | 0.54 mcg |
| Vitamin B1 | 0.79 mg | 0.50 mg | 0.57 mg |
| Vitamin B2 | 0.49 mg | 0.17 mg | 0.18 mg |
| Vitamin B3 | 5.9 mg | 4.96 mg | 6.38 mg |
| Vitamin B5 | 0.44 mg | 0.60 mg | 0.95 mg |
| Vitamin B6 | 0.04 mg | 0.41 mg | 0.26 mg |
| Vitamin B12 | 0 mcg | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg | 0 mg |
| Vitamin D | 0 mcg | 0 mcg | 0 mcg |
| Vitamin E | 0.23 mg | 0.71 mg | 0.61 mg |
| Vitamin K | 0.3 mcg | 1.9 mcg | 1.80 mcg |
| Calcium | 15 mg | 34 mg | 22 mg |
| Copper | 0.14 mg | 0.41 mg | 0.51 mg |
| Iron | 4.64 mg | 3.6 mg | 3.77 mg |
| Magnesium | 22 mg | 137 mg | 130.0 mg |
| Manganese | 0.68 mg | 4.07 mg | 2.74 mg |
| Phosphorus | 108 mg | 357 mg | 364.0 mg |
| Potassium | 107 mg | 363 mg | 403.0 mg |
| Selenium | 33.9 mcg | 61.8 mcg | 81.5 mcg |
| Sodium | 2 mg | 2 mg | 5.0 mg |
| Zinc | 0.7 mg | 2.6 mg | 3.68 mg |
Key Differences between Kamut Flour and Wheat Flour
- Fiber and protein: From the table, you’ll notice that Kamut flour provides considerably higher amounts of fiber and protein. However, it contains fewer calories and carbohydrates.
- Vitamins and minerals: According to the nutritional data, Kamut flour contains slightly higher levels of essential vitamins and minerals compared to white wheat flour. An exception is that wheat flour provides higher amounts of specific nutrients such as vitamins B1, B2, and iron. This is because refined (white) wheat flour products are typically fortified with these nutrients.
Key Differences: Kamut Flour and Whole-Wheat Flour
- Calories and macronutrients: The calorie and carbohydrate content of Kamut and whole-wheat flour is quite similar. However, kamut flour contains almost half a gram more fiber and slightly over a gram more protein per 100 grams.
- Vitamins and minerals: Kamut flour contains slightly higher amounts of vitamins B1, B2, B3, and B5, as well as copper, iron, phosphorus, potassium, selenium, sodium, and zinc. In contrast, whole-wheat flour provides greater quantities of choline, folate, vitamins B6, E, and K, as well as calcium, magnesium, and manganese.
Is Kamut Flour Gluten-Free?
Since Kamut flour does not contain the word “wheat” in its name, it is understandable that some people may have questions about its gluten content.
However, as an ancient form of wheat grain, Kamut does contain gluten, and is therefore unsuitable for gluten-free diets.
Individuals with celiac disease or non-celiac gluten sensitivity should consult their healthcare provider if they have any personal questions on Kamut.
Related: For non-gluten-containing flour options, consider learning more about almond flour, coconut flour, or lupin flour.
Potential Drawbacks
Most of the potential downsides of Kamut flour also relate to regular wheat flour, and these include:
- Gluten: Since Kamut flour contains gluten, it isn’t suitable for individuals following gluten-free diets.
- Allergy: As a wheat product, Kamut is unsuitable for anyone with an allergy to wheat. According to a 2023 meta-analysis, self-reported wheat allergy has a prevalence of around 0.70% of adults worldwide. However, this falls to 0.22% for actual skin prick allergy positive tests.
In addition to these broader drawbacks, some Kamut flour-specific issues include:
- Sourcing: Kamut flour is typically harder to find on store shelves than staple wheat flour products.
- Expense: Due to its lower availability and smaller scale of production, Kamut flour tends to be significantly more expensive than wheat flour and whole-wheat flour.
Is It Worth Choosing Kamut Flour?
If you are considering Kamut flour, then you’re probably wondering if its worth choosing compared to whole-wheat flour.
On the positive side, Kamut flour may have slightly higher concentrations of key nutrients than whole-wheat flour. However, its also significantly more expensive, and it can be hard to find in regular grocery stores.
If the extra cost of Kamut flour isn’t an issue, then it may be worth consideration. However, it is not significantly different from whole-wheat flour nutritionally, which is an equally nutrient-rich choice.
