Arrowhead Mills
Is Arrowhead Mills Organic Spelt Flakes healthy?
Organic Spelt Flakes
Longevity Score
88/100
Food Integrity Score
88/100
Exceptional Choice
Strong nutrition signals and clean ingredient quality make this a standout everyday option.
Quick answer
Exceptional Choice
Arrowhead Mills organic spelt flakes is rated exceptional choice overall, with a Longevity Score of 88 out of 100 and a Food Integrity Score of 88 out of 100. Whole-grain spelt flakes with simple ingredients and decent fiber; mild sweetening from apple juice concentrate and modest sodium. Strengths include whole-grain organic spelt as first ingredient, simple ingredient list with few additives, and good fiber at 4g per serving, while main considerations include added sugar from apple juice concentrate, moderate sodium for a cereal serving, and fortified with vitamins, mildly processed.
Longevity Score 88/100Food Integrity Score 88/100
What helped the score?
- Whole-grain organic spelt as first ingredient
- Simple ingredient list with few additives
- Good fiber at 4g per serving
What held the score back?
- Added sugar from apple juice concentrate
- Moderate sodium for a cereal serving
- Fortified with vitamins, mildly processed
Ingredients
Ingredient list
ORGANIC SPELT FLAKES, ORGANIC APPLE JUICE CONCENTRATE, SEA SALT, ASCORBIC ACID (VITAMIN C), VITAMIN E (TO PRESERVE FRESHNESS)
Formulations can vary — check the package label for the final word.
Key nutrition
Per serving: 40 g (1 cup (40g) Cereal Alone)
- Calories1508% DV
- Protein6g12% DV
- Total Carbs31g11% DV
- Fiber4g14% DV
- Total Fat1g1% DV
- Saturated Fat0g0% DV
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Arrowhead Mills Organic Spelt Flakes
- Brand
- Arrowhead Mills
- Category
- Breakfast & Cereal (source: Cereal)
- GTIN / UPC
00074333374992- Serving size
- 40 g (1 cup (40g) Cereal Alone)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
MixedMetabolic Health
For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Higher net carbs (27g)
This product has 1 additional signal for this goal.
Heart-Healthy Eating
SupportiveMetabolic Health
For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Low saturated fat (0g)
This product has 2 additional signals for this goal.
GLP-1 Eating Support
SupportiveMetabolic Health
For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.
A supportive signal: High fiber (4g)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (Apple juice concentrate)
Appetite & Portion Awareness
SupportiveMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.
A supportive signal: Modest calories per serving (150 kcal)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Available carbohydrates (31g)
This product has 1 additional signal for this goal.
Workout Recovery
SupportiveAthletic Performance
For someone prioritizing Workout Recovery, the available data suggest this product may align in helpful ways.
A supportive signal: Recovery carbs (31g)
Strength & Protein Focus
Watch-outsAthletic Performance
For someone prioritizing Strength & Protein Focus, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Lower protein (6g)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "apple". See ingredients for details.)
Vegan
SupportiveDietary Patterns
For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "apple". See ingredients for details.)
Plant-Based
SupportiveDietary Patterns
For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "apple". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher net carbs (27g)
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Net carbs above typical keto snack range (27g)
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "spelt". See ingredients for details.)
Minimally Processed Eating
MixedDietary Patterns
For someone prioritizing Minimally Processed Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A consideration: Sweetener signals (Apple juice concentrate)
Whole-Food Focused Eating
MixedDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A consideration: Sweetener signals (Apple juice concentrate)
Reduce Ultra-Processed Foods
MixedDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A consideration: Sweetener signals (Apple juice concentrate)
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Paleo-Style Eating
NeutralDietary Patterns
For someone prioritizing Paleo-Style Eating, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Healthy Fat Focus
NeutralDietary Patterns
For someone prioritizing Healthy Fat Focus, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Common questions about this product
Is Arrowhead Mills Organic Spelt Flakes highly processed?
Food Integrity lists processing level as Minimal processing. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
How much fiber is in one serving?
Arrowhead Mills Organic Spelt Flakes shows about 4g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Arrowhead Mills Organic Spelt Flakes: 4g added sugar per serving; sweetener signals include Apple juice concentrate. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole-grain organic spelt as first ingredient; Simple ingredient list with few additives; Good fiber at 4g per serving.
What prevented a perfect Longevity Score?
Key concerns noted include: Added sugar from apple juice concentrate; Moderate sodium for a cereal serving; Fortified with vitamins, mildly processed.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
Also available in the app
