KAMUT - A POWERFUL ANCIENT GRAIN
Discover what Kamut is, its health benefits, nutritional value, how to prepare and cook Kamut, and which dishes to use it in.
If you’ve been exploring ancient grains, you may have come across Kamut® — a golden, buttery-tasting grain that’s quietly gaining popularity among health-conscious families.
The Whole Grains Council defines ancient grains like quinoa, teff, bulgur, farro, and Kamut as those that have been primarily unchanged or altered for several years—making them excellent choices for a more wholesome diet.
And Kamut (pronounced Kuh-moot) is no exception, providing many nutritional benefits. Its nutty flavor and versatile profile make it an excellent alternative to whole grains in many dishes.
But what exactly is it? How is it different from modern wheat? And how do you use it in everyday cooking?
Let’s take a closer look.
WHAT IS KAMUT®?
Kamut®, also known as Khorasan wheat, the Pharaoh's grain, or King Tut's wheat, has been eaten in Middle Eastern regions like Iran and Europe for centuries.
Kamut® is the trademarked name for a specific variety of Khorasan wheat, an ancient relative of modern durum wheat.
In the 20th century, a Montana farmer cultivated Kamut®, which slowly grew into the trusted Kamut® brand we know today. Kamut® is the only brand that guarantees the purity of this ancient grain.
Kamut® is guaranteed to be non-GMO, never hybridized, certified organic, and surpasses other grains in protein and fiber content, as well as vitamins, minerals, and its antioxidant profile.
The Kamut kernel is almost twice the size of common wheat, with a creamier, nuttier, and richer taste. The grains are brown and long and come in various forms, including green Kamut, whole grains, couscous, and flour.
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Kamut® vs. Khorasan Wheat: What’s the Difference?
This is one of the most common questions.
All Kamut® is Khorasan wheat, but not all Khorasan wheat qualifies as Kamut®.
Khorasan wheat is the ancient grain species itself.
Kamut® is a trademarked brand name for Khorasan wheat grown under specific organic and purity standards.
Why does this matter?
When you buy Kamut®, you’re purchasing grain that meets strict production guidelines. Generic Khorasan wheat may not follow those same standards.
For customers who care about clean sourcing and integrity, that distinction is important.
KHORASAN WHEAT NUTRITION
Kamut's rich nutritional profile offers about 20-40% more protein and higher fiber content than other wheat products. It also contains eight essential amino acids, making it almost a complete protein and an excellent plant-based protein source.
100 grams of cooked Khorasan Wheat contains:
- Energy: 132 kcal
- Fat: 0.83 g
- Protein: 5.71 g
- Carbohydrate: 27.6 g
- Fibre: 4.3 g
- Magnesium: 48 mg
- Phosphorus: 147 mg
- Potassium: 164 mg
- Zinc: 1.84 mg
Khorasan wheat contains essential vitamins A, B, and E, fatty acids, and folate - all crucial for immune support and optimal body function.
Although it is high in calories and carbohydrates, the carbs are complex with a lower Glycemic Index as it is a whole grain. Low-GI carbs and foods help the body regulate blood sugar levels and keep you fuller for longer.
IS KAMUT® GLUTEN-FREE?
No, Kamut® is not gluten-free.
Because it is a type of wheat, it contains gluten and is not suitable for individuals with celiac disease.
However, some people who struggle with modern wheat report that they tolerate ancient grains like Kamut® more comfortably. This may be due to differences in protein structure and the fact that it has not been hybridized like modern commercial wheat.
That said, it should never be considered a gluten-free substitute.
If you require gluten-free grains, options like millet, sorghum, teff, or rice would be more appropriate.
HOW TO COOK KAMUT®
The Kamut berry is hard, so cooking it takes some time.
Ingredients:
- 1 cup kamut berries
- 2 cups water for soaking
- 8 cups liquid (water or broth) for cooking
Instructions:
- Soak the berries overnight to reduce the cooking time.
- After soaking, add the Kamut to a pot with 8 cups of boiling water and a dash of salt.
- Return to a boil, reduce the heat, and cook, uncovered, for 40 to 60 minutes, until soft.
- Discard the extra water and serve as preferred.
See some delicious ways to use Kamut below!
KAMUT® RECIPE IDEAS
Kamut is very similar to wheat and can be used interchangeably in most recipes without altering the flavor. Enjoy Kamut in the following ways:
- As a hearty side dish on its own.
- For bulking up soups and stews.
- Tossed with salads to increase the fiber and protein content. We love this Kamut Tabbouleh salad!
- Substitute your breakfast oatmeal with Kamut grains and add fruits, nuts, and other toppings for a filling breakfast bowl.
- Make porridge from Kamut grains by blending them in a food processor. Here is a delicious, quick recipe.
- Make wholesome Kamut breakfast pancakes for a weekend treat.
- Use in baked goods, bread, pasta, waffles, and pancakes as an equal baking substitution for whole wheat or white flour for a boost of heartiness and a slightly nuttier and chewier texture.
If you are making bread or pasta with Kamut flour, you may need more liquid than you would when using standard wholemeal bread flour. See more tips below!
How to Use Kamut® Flour in Baking
Kamut® flour brings a golden color and rich, slightly sweet flavor to baked goods.
Here’s what to know before baking with it:
1. It behaves differently than modern wheat
Kamut® has gluten, but its gluten structure is different. Doughs may feel softer and more extensible.
2. Start by substituting partially
If you’re new to it, begin by replacing 25–50% of your regular flour in recipes.
3. Adjust the liquid slightly
Some bakers find Kamut® absorbs moisture differently. Start with slightly less liquid and adjust as needed.
4. Avoid over-kneading
Its gluten develops relatively quickly, and excessive kneading can make baked goods dense.
Kamut® flour works wonderfully in:
- Pancakes and waffles
- Muffins
- Quick breads and rolls (try these Kamut rolls from Grains and Grit)
- Sourdough bread
- Pizza crust
- Homemade pasta
The flavor alone often wins people over — warm, nutty, and naturally rich. Just as we like it!
KAMUT HEALTH BENEFITS
Ensures for healthy bones
------Kamut is rich in manganese and contains protein, calcium, magnesium, phosphorus, vitamin D, and potassium, which all promote healthy, strong bone development and metabolism.
Manganese is essential for bone development, maintaining strong, healthy bones, and preventing the early onset of osteoporosis. A manganese deficiency can cause hypercholesterolemia and bone demineralization, and it can also lead to reduced growth in children.
REDUCES THE RISK OF CHRONIC DISEASES
------Kamut can help to lower your risk of high blood cholesterol, diabetes, obesity, stroke, and heart disease.
Its robust nutrient profile and high fiber content fight chronic inflammation, suppress hormones that cause inflammation and reduce blood sugar levels - all of which are significant causes of chronic diseases.
AIDS WEIGHT LOSS
------Fiber slows digestion speed, making you feel fuller and more satiated for longer. A study published in the Journal of Nutrition found that Dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in overweight adults.
The high protein content in Kamut is also beneficial for weight management as the digestion and metabolism of proteins help burn calories, reduce fat, build muscle, and prevent metabolic slowdown.
IMPROVES THE DIGESTIVE SYSTEM
------This ancient grain can assist with bowel movement and maintaining a healthy digestive system thanks to its high fiber content. Studies also indicate that a fiber-rich diet can reduce the risk of colorectal cancer by 10%.
The zinc in Kamut aids digestion and a Zinc deficiency is often associated with digestive problems. Iron can help your healthy gut bacteria to grow, vitamin D supports digestion, and selenium protects the lining of your gut.
ANTIOXIDANT AND ANTI-INFLAMMATORY PROPERTIES
------Studies have suggested that grains, including Kamut, einkorn, and emmer, contain higher amounts of lutein than modern white bread wheat.
Lutein is a carotenoid (a chemical compound found primarily in plant foods) with antioxidant and anti-inflammatory properties, which protect the body against several chronic illnesses.
Carotenoids are also crucial in protecting retinal tissue from light damage and reducing the risk of age-related macular degeneration.
HELP TO REGULATE HORMONES
------High selenium and manganese levels in Kamut act as antioxidants that protect the body from free radicals, genetic mutations, and cell membrane damage.
Selenium helps with reproduction, DNA production, and thyroid hormone synthesis, and manganese is crucial in processing sex hormones.
Zinc also assists in the proper functioning of the reproductive system for both genders as it regulates growth hormones.
LIVER DETOXIFICATION
------Kamut is an excellent source of phosphorus essential for kidney function and eliminating toxins from your body.
Electrolytes such as phosphorus, magnesium, and potassium are necessary to balance the body's uric acid, sodium, water, and fat.
IMPROVES BRAIN HEALTH
------Kamut contains niacin (vitamin B-3) and manganese, which are necessary to produce several endocrine hormones, improve cognitive function, and support the nervous system's health.
Your brain requires niacin to get energy and function properly, and it also protects brain cells from stress and injury. Niacin deficiency can lead to memory loss and dementia.
