Is Kamut Gluten-Free? (We Have the Answer!)

Is Kamut Gluten-Free

Gluten is a protein in wheat. When you hear “gluten-free” you might think of a diet free of any type of grain. This isn’t the case at all since many grains are gluten-free. It can be difficult to keep all of the different types of grains straight as far as which ones are gluten-free, especially with the rising popularity of ancient grains.

Kamut is not considered gluten free. It is a type of Khorasan wheat and an ancient grain. Kamut is rich in nutrients and is considered healthier than regular wheat flour. The best gluten free alternatives to kamut include Bob’s Red Mill Organic Buckwheat Groats, Bob’s Red Mill Gluten-Free Sorghum Grain, and Arrowhead Mills Organic Whole Millet.

This might be the first time you’ve heard of Kamut. Even if you have heard of this ancient grain, you probably have some questions about its nutritional value and some healthy gluten-free options. Let’s get started!

What is Kamut?

Kamut is a brand of Khorasan or oriental wheat. It’s a type of wheat species and is considered a type of ancient wheat.

Kamut is said to have originated in Mesopotamia. It’s about three times larger than traditional wheat, golden yellow, and has a distinctive “hump” compared to regular wheat. Kamut looks similar to brown rice but is longer. When cooked, Kamut plumps up into a juicy texture, similar to sweet corn kernels.

The texture of Kamut is described as chewier than corn kernels with a nutty/sweet flavor.

How to cook Kamut

According to Bob’s Red Mill, it’s best to soak dry Kamut overnight before cooking.

For the stovetop, bring two quarts of water to a boil with salt. Add one cup of soaked and drained Kamut and return the pot to a boil. After that, reduce to medium-high heat and boil uncovered until the Kamut is soft. The approximate cooking time is about 40-60 minutes. Once cooked, drain the excess water.

How to use Kamut

Kamut can be added to salads, used as a side dish, and incorporated into soups and stews. You can also use Kamut flour in place of regular flour in baking.

Kamut Nutritional Benefits

Kamut is a nutrient-dense whole grain that is free of gluten. Compared to regular white flour, Kamut flour is higher in protein and fiber.

1. Rich in protein

One cup of cooked Kamut provides ten grams of protein. Protein helps make you feel full, promotes lean muscle growth, and may aid in weight loss efforts.

Typical protein needs for most adults are around 0.8 grams per kilogram of body weight. This means that a 150-pound (68 kg) person requires approximately 54 grams of protein per day. One cup of cooked Kamut would provide almost 20% of that daily protein requirement.

Kamut isn’t a complete protein (containing all of the essential amino acids) on its own. Including Kamut in a well-rounded diet will likely provide you with all of those essential amino acids.

2. High in fiber

One cup of cooked Kamut provides seven grams of dietary fiber which is 30% of the daily value for adults.

Fiber is beneficial for gut health by feeding probiotics, beneficial bacteria that help nourish your natural gut microbiome. Your microbiome plays a role in metabolism, digestion, and even your immune system.

Fiber also helps make you feel full and may delay blood sugar spikes. Soluble fiber (such as the kind in oats) is especially beneficial for lowering LDL “bad” cholesterol.

3. Good source of iron

Iron is a mineral that helps build a protein in red blood cells that transports oxygen throughout your body. Without enough iron, you’ll likely feel fatigued and weak due to iron-deficiency anemia.

Anemia is a concern if you’re a vegan. Most high-iron foods are meat, but that doesn’t mean that plant-based food doesn’t contain iron. One cup of cooked Kamut provides around 22% of the RDA for iron for men and around 10% of the RDA for most premenopausal women.

4. Excellent source of B-vitamins

B-vitamins include niacin, thiamin, and riboflavin, to name a few. B-vitamins help your body use the energy you get from food. Kamut is an excellent source of thiamin (vitamin B1) and niacin (vitamin B3).

5. Magnesium

Kamut is a great source of magnesium, a mineral important for nerve and muscle regulation, promoting healthy blood sugar levels, and balancing blood pressure levels.

If you’re a migraine sufferer, listen up. Taking magnesium can be effective for treating and preventing migraine headaches, especially if you get an aura with your headaches.

6. Phosphorus

Phosphorus is a mineral important for healthy bones along with calcium. Phosphorus is part of your cell membranes, bones, and teeth. Phosphorus is the second-most abundant mineral in your body and makes up around 1% of your body weight.

One cup of cooked Kamut provides just over 20% of the recommended amount of phosphorus for adults.

7. Selenium

Selenium is a mineral that helps prevent cell damage from oxidative stress. Oxidative stress is involved in the aging process and can even promote the growth of certain types of cancer.

One cup of cooked Kamut provides nearly 60% of your daily selenium needs.

Why is Kamut the most popular type of Khorasan wheat?

Similar to how you probably call all plastic storage bags Ziplocs, Kamut is the most common brand of Khorasan wheat. From Kamut’s website: “KAMUT® brand Khorasan wheat is an ancient grain, guaranteed under the KAMUT® brand, to never be hybridized or genetically modified, always organically grown, and is prized for its nutrition, ease of digestibility, sweet nutty-buttery taste, and firm texture.”

Does Kamut contain gluten?

Kamut is a type of wheat so it does contain gluten. However, it may be better tolerated than regular wheat for people with gluten intolerance or sensitivity. Kamut contains less gluten which is why it might not bother you like regular wheat.

From Kamut’s website: “Since introducing KAMUT® Khorasan wheat to the market, many consumers have told us that the problems they experienced after eating modern wheat did not occur when they ate this ancient grain.”

If you have Celiac disease you shouldn’t eat Kamut, since even trace amounts of gluten can cause intestinal inflammation.

Kamut Nutrition Facts

Bob’s Red Mill Organic Kamut


  • Organic Whole Grain Kamut Khorasan Wheat

Nutrition facts (per 1/4 cup):

  • Calories: 170
  • Total Fat: 0 g
  • Sodium: 5 mg (0% DV)
  • Total Carbohydrate: 33 g
  • Dietary Fiber: 5 g
  • Total Sugars: 0 g
  • Protein: 7 g
  • Iron: 10% DV

Food to Live Organic Kamut Khorasan Wheat


  • Organic Kamut Khorasan Wheat

Nutrition facts (per 1 oz.):

  • Calories: 96
  • Total Fat: 1 g
  • Sodium: 1 mg (0% DV)
  • Total Carbohydrate: 20 g
  • Dietary Fiber: 3 g
  • Total Sugars: 2 g
  • Added Sugar: 0 g
  • Protein: 4 g
  • Selenium: 42% DV
  • Manganese: 34% DV
  • Iron: 6% DV

Shiloh Farms Organic Kamut


  • Organic Whole Grain Kamut® (Khorasan Wheat)

Nutrition facts (per 1/4 cup dry):

  • Calories: 110
  • Total Fat: 0.5 g
  • Sodium: 0 mg
  • Total Carbohydrate: 25 g
  • Dietary Fiber: 4 g
  • Sugars: 0 g
  • Protein: 4 g

Eden Foods Organic Kamut Pasta Spirals


  •  Organic Whole Grain Kamut Wheat

Nutrition facts (per 1 cup):

  • Calories: 210
  • Total Fat: 1.5 g
  • Saturated Fat: 0g
  • Sodium: 0 mg
  • Total Carbohydrate: 40 g
  • Dietary Fiber: 6 g
  • Sugars: 2 g
  • Protein: 10 g
  • Iron: 15% DV
  • Phosphorus: 20% DV
  • Magnesium: 20% DV

Alternatives to Kamut

Bob’s Red Mill Organic Buckwheat Groats

Bob's Red Mill Organic Gluten Free Buckwheat Groats, 16-ounce (Pack of 4) Even though there is “wheat” in the name, buckwheat is gluten-free. Buckwheat is related to the rhubarb plant and is rich in both fiber and protein similar to Kamut.


  • Organic Whole Grain Buckwheat

Nutrition facts (per 1/4 cup):

  • Calories: 170
  • Total Fat: 1 g
  • Saturated Fat: 0g
  • Sodium: 0 mg
  • Total Carbohydrate: 34 g
  • Dietary Fiber: 2 g
  • Total Sugars: 0 g
  • Protein: 6 g
  • Iron: 6% DV

Bob’s Red Mill Gluten-Free Sorghum Grain

Bob's Red Mill Gluten Free Sweet White Sorghum Grain, 24-ounce (Pack of 4) Ingredients:

  • Whole Grain Sorghum

Nutrition facts (per 1/4 cup):

  • Calories: 170
  • Total Fat: 0.5 g
  • Saturated Fat: 0 g
  • Sodium: 0 mg
  • Total Carbohydrate: 36 g
  • Dietary Fiber: 8 g
  • Total Sugars: 0 g
  • Protein: 4 g
  • Iron: 10% DV

Arrowhead Mills Organic Whole Millet

Arrowhead Mills Organic Millet Flour, Gluten Free, 23 Ounce Bag (Pack of 6) Ingredients:

  • Organic Hulled Millet

Nutrition facts (per 1/4 cup):

  • Calories: 160
  • Total Fat: 2 g
  • Saturated Fat: 0 g
  • Sodium: 0 mg
  • Total Carbohydrate: 32 g
  • Dietary Fiber: 4 g
  • Total Sugars: <1 g
  • Protein: 5 g
  • Iron: 8% DV
  • Phosphorus: 15% DV

Bob’s Red Mill Organic Amaranth

Bob's Red Mill Organic Amaranth Grain, 24 oz Ingredients:

  • Organic Whole Grain Amaranth

Nutrition facts (per 1/4 cup):

  • Calories: 170
  • Total Fat: 2 g
  • Saturated Fat: 0 g
  • Sodium: 0 mg
  • Total Carbohydrate: 32 g
  • Dietary Fiber: 3 g
  • Total Sugars: 1 g
  • Protein: 6 g
  • Calcium: 6% DV
  • Iron: 4% DV

Bottom line

Kamut is a type of ancient grain called Khorasan wheat. It contains gluten because it’s a type of wheat, but some find that they tolerate it better than regular wheat in terms of gluten.

Kamut is healthier than regular wheat because it’s higher in certain nutrients while being rich in protein and fiber.

If you have Celiac disease you should avoid Kamut, but if you have gluten intolerance it might be worth trying a small amount of Kamut to see how it affects you.

Related Questions

Is Kamut pasta gluten-free?

All forms of Kamut, including pasta, are not gluten-free. These kinds of pasta contain Kamut as the main/only ingredient which is a gluten-containing grain.

Is Kamut healthy?

Kamut is a nutrient-dense grain packed with protein, fiber, and minerals. It’s a very nutritious choice, especially when compared to regular wheat flour.

Is Kamut the same as wheat berries?

Kamut isn’t the same as wheat berries, but they have a similar appearance, flavor, and texture. Both grains contain gluten and can be substituted for each other in many culinary situations.

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Diana Gariglio-Clelland

Diana Gariglio-Clelland is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She obtained her Bachelor's in Nutrition from the University of Idaho in 2012 and has worked in clinical, community, and primary care nutrition settings. She currently works as a freelancer on various health- and nutrition-related projects.

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