Spelt · Triticum spelta

Spelt, cooked

Nutrition facts per 100 g · edible portion

Cereals And Cereal Products

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2 forms & preparations

Spelt, cooked Spelt, uncooked

Vegan Dairy-free Contains Wheat

Dietary labels are inferred automatically from Spelt, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

127 kcal Calories

11%

5.5 g Protein

10%

26.4 g Carbs

0.9 g Fat

Good nutrient density 32/100

How many beneficial nutrients Spelt, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Spelt, cooked come from — the split across carbs, fat & protein.

127 kcal / serving

78% from carbs

Carbs 78%

26.4 g per serving
Fat 6%

0.9 g per serving
Protein 16%

5.5 g per serving

What Spelt, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese47% Copper24% Niacin (B3)16% Dietary Fiber14% Magnesium12% Phosphorus12% Protein11% Zinc11%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	26.4 g	10%
Dietary Fiber	3.9 g	14%
Starch	19.6 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.9 g	1%

Protein & Amino Acids	Amount	% DV
Protein	5.5 g	11%

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	~	—
Vitamin E	0.3 mg	2%
Vitamin K	~	—
Thiamin (B1)	0.1 mg	9%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	2.6 mg	16%
Vitamin B6	0.1 mg	5%
Folate (B9)	13.0 mcg	3%
Vitamin B12	0.0 mcg	0%

Minerals	Amount	% DV
Calcium	10.0 mg	1%
Iron	1.7 mg	9%
Magnesium	49.0 mg	12%
Phosphorus	150.0 mg	12%
Potassium	143.0 mg	3%
Sodium	5.0 mg	0%
Zinc	1.3 mg	11%
Copper	0.2 mg	24%
Manganese	1.1 mg	47%
Selenium	4.0 mcg	7%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.7 g	—

About Spelt, cooked

Spelt is an ancient relative of modern wheat, grown for thousands of years and revived in recent decades for its rich, nutty, slightly sweet flavor and rustic, chewy texture. It is increasingly used as a wholegrain alternative to ordinary wheat in breads, pastas and grain dishes.

Cooked, the whole grain (often sold as spelt berries) comes in around 127 calories per 100 grams, offering complex carbohydrate, a good amount of plant protein, fiber and minerals including manganese, magnesium, phosphorus and iron. Importantly, spelt is a form of wheat and does contain gluten, so it is not safe for people with celiac disease or a wheat allergy.

Cooked spelt berries stay pleasantly firm and make an excellent base for hearty salads, grain bowls and soups, while spelt flour produces wholesome, nutty breads and bakes — usually behaving much like wholemeal wheat flour in recipes.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Spelt, cooked?

There are 127 calories in 100 g of Spelt, cooked, or about 246 calories in 1 cup (194 g).

How much protein is in Spelt, cooked?

Spelt, cooked contains 5.5 g of protein per 100 g.

How many carbs are in Spelt, cooked?

Spelt, cooked has 26.4 g of carbohydrates per 100 g.

How much fat is in Spelt, cooked?

Spelt, cooked provides 0.9 g of total fat per 100 g.

What is Spelt, cooked a good source of?

Spelt, cooked is an excellent source of Manganese (47% DV) and Copper (24% DV) and a good source of Niacin (B3), Dietary Fiber, Magnesium, Phosphorus, Protein and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.