Kamut: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of kamut has 241 calories, 6.9 g fiber and 0 mg vitamin C. Full kamut nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Kamut provides 241 calories per 1 cup cooked (172 g), with 10.3 g of protein and 6.9 g of fiber. It contains 0 mg of vitamin C and 155 mg of potassium, making it a nutritious choice for various dietary needs.
This page explores the nutritional profile of kamut, focusing on its calories, macronutrients, and health benefits. It also discusses how kamut compares to other grains and its impact on blood sugar levels.
Kamut Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table details the composition of kamut per 1 cup cooked and per 100 g serving.
Values are for 1 cup cooked (172 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 241 | 140 | 12% |
| Protein | 10.3 g | 6.0 g | 21% |
| Carbohydrates | 46.4 g | 27.0 g | 17% |
| Fiber | 6.9 g | 4.0 g | 25% |
| Sugar | 0.9 g | 0.5 g | - |
| Fat | 1.5 g | 0.9 g | 2% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 155 mg | 90 mg | 3% |
| Magnesium | 77 mg | 45 mg | 18% |
About 77% of kamut calories come from carbohydrates, 17% from protein and 6% from fat.
Kamut by Health Goal
The by-goal ratings section evaluates how kamut aligns with common dietary goals, including weight management and blood sugar control.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 241 calories per serving with 6.9 g fiber for fullness |
| Blood sugar / diabetes | Fair | Glycemic load of about 18 per serving |
| Immunity | Fair | Provides 0 mg vitamin C (0% DV) |
| Digestion | Excellent | 6.9 g fiber per serving supports regularity |
| Heart health | Good | Potassium (155 mg) and fiber, very low sodium |
| Muscle gain | Good | Higher in protein (10.3 g) than most plant foods |
Kamut and Blood Sugar
Glycemic index: 45. Glycemic load: 18 per serving.
Kamut has a glycemic index of about 45 and a glycemic load of around 18 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Kamut Compares to Other Grains
In the comparison table, kamut is analyzed alongside other grains to highlight its unique nutritional attributes.
| Grain (per 100 g) | Calories | Protein (g) | Fiber (g) | Carbs (g) |
|---|---|---|---|---|
| Kamut | 140 | 6.0 | 4.0 | 27.0 |
| Spelt | 127 | 5.5 | 3.9 | 26.0 |
| Farro | 130 | 5.0 | 3.5 | 26.0 |
| Wheat Berries | 125 | 5.0 | 4.0 | 27.0 |
Kamut Myths, Checked
Kamut is gluten-free , False. Kamut (khorasan wheat) is a form of wheat and contains gluten.
Kamut is a modern engineered grain , False. It is an ancient wheat variety, not genetically modified.
How to Track Kamut
Grains swell as they cook, so a cup of cooked kamut is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log kamut accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of kamut?
1 cup of cooked kamut contains 241 calories, making it a moderate-calorie grain option suitable for various diets.
Is kamut good for weight loss?
Kamut can be beneficial for weight loss due to its high fiber content of 6.9 g per cup, which promotes satiety and helps control appetite.
Can people with diabetes eat kamut?
With a glycemic index of about 45, kamut has a lower impact on blood sugar levels, making it a suitable option for people with diabetes when consumed in moderation.
How much protein is in kamut?
Kamut contains 10.3 g of protein per cup, which contributes to muscle maintenance and overall nutrition.
Is kamut high in sugar?
Kamut is low in sugar, containing only 0.9 g per cup, making it a good choice for those monitoring their sugar intake.
What is kamut?
Kamut is an ancient grain known for its nutty flavor and chewy texture, offering a rich source of nutrients, including magnesium and potassium.
Key Takeaways
- Kamut has 241 calories per 1 cup cooked.
- It provides 10.3 g of protein per serving.
- Kamut contains 6.9 g of fiber, aiding digestion.
- It has a glycemic index of about 45, indicating a low impact on blood sugar.
- Kamut is low in sugar, with only 0.9 g per cup.
- It offers 155 mg of potassium and 77 mg of magnesium per serving.
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