Spelt · Triticum spelta
Spelt, uncooked
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products2 forms & preparations
Dietary labels are inferred automatically from Spelt, uncooked'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.
Good nutrient density 33/100
How many beneficial nutrients Spelt, uncooked 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, uncooked come from — the split across carbs, fat & protein.
78% from carbs
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Carbs 78%70.2 g per serving
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Fat 6%2.4 g per serving
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Protein 16%14.6 g per serving
What Spelt, uncooked 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).
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 | 70.2 g | |
| Dietary Fiber | 10.7 g | |
| Starch | 53.9 g | — |
| Total Sugars | 6.8 g | — |
| Sucrose | 0.6 g | — |
| Glucose | 0.8 g | — |
| Fructose | 0.2 g | — |
| Lactose | 0.0 g | — |
| Maltose | 5.2 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.4 g | |
| Saturated Fat | 0.4 g | |
| Monounsaturated Fat | 0.4 g | — |
| Polyunsaturated Fat | 1.3 g | — |
| Omega-3 Fatty Acids | 65.0 mg | — |
| Omega-6 Fatty Acids | 1,193.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 370.0 mg | — |
| Stearic Acid | 24.0 mg | — |
| Arachidic Acid | 4.0 mg | — |
| Behenic Acid | 8.0 mg | — |
| Palmitoleic Acid | 3.0 mg | — |
| Oleic Acid | 423.0 mg | — |
| Gadoleic Acid | 19.0 mg | — |
| Linoleic Acid | 1,193.0 mg | — |
| alpha-Linolenic Acid (ALA) | 65.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 14.6 g | |
| Histidine | 360.0 mg | — |
| Isoleucine | 552.0 mg | — |
| Leucine | 1,070.0 mg | — |
| Lysine | 409.0 mg | — |
| Methionine | 258.0 mg | — |
| Phenylalanine | 737.0 mg | — |
| Threonine | 443.0 mg | — |
| Tryptophan | 132.0 mg | — |
| Valine | 681.0 mg | — |
| Alanine | 534.0 mg | — |
| Arginine | 687.0 mg | — |
| Aspartic Acid | 757.0 mg | — |
| Cystine | 330.0 mg | — |
| Glutamic Acid | 4,651.0 mg | — |
| Glycine | 602.0 mg | — |
| Proline | 1,625.0 mg | — |
| Serine | 725.0 mg | — |
| Tyrosine | 377.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | 0.8 mg | |
| Vitamin K | 3.6 mcg | |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 6.8 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 45.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 27.0 mg | |
| Iron | 4.4 mg | |
| Magnesium | 136.0 mg | |
| Phosphorus | 401.0 mg | |
| Potassium | 388.0 mg | |
| Sodium | 8.0 mg | |
| Zinc | 3.3 mg | |
| Copper | 0.5 mg | |
| Manganese | 3.0 mg | |
| Selenium | 11.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.8 g | — |
About Spelt, uncooked
Spelt (Triticum speltum), also known as dinkel wheat or hulled wheat, is an ancient grain and a close cousin of common wheat that has been cultivated for thousands of years. Its plump, reddish-brown kernels are protected by a tough hull that is removed before milling, and they carry a warm, nutty, slightly sweet flavor that sets spelt apart from ordinary wheat. Spelt is a good source of plant protein, fiber, manganese, magnesium, and B vitamins, and many people find it easier to digest than modern wheat, though it does contain gluten and is not safe for those with celiac disease.
The whole berries are simmered like rice for hearty salads, soups, and grain bowls, while spelt flour gives breads, pasta, pancakes, and baked goods a rich, rustic taste and a tender crumb. Its flour absorbs water quickly, so doughs come together fast. Store spelt grains and flour in an airtight container in a cool, dry place, or refrigerate the flour to keep its oils fresh.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Spelt, uncooked?
There are 338 calories in 100 g of Spelt, uncooked, or about 588 calories in 1 cup (174 g).
How much protein is in Spelt, uncooked?
Spelt, uncooked contains 14.6 g of protein per 100 g.
How many carbs are in Spelt, uncooked?
Spelt, uncooked has 70.2 g of carbohydrates per 100 g.
How much fat is in Spelt, uncooked?
Spelt, uncooked provides 2.4 g of total fat per 100 g.
What is Spelt, uncooked a good source of?
Spelt, uncooked is an excellent source of Manganese (130% DV), Copper (57% DV), Niacin (B3) (43% DV), Dietary Fiber (38% DV), Magnesium (32% DV) and Phosphorus (32% DV) and a good source of Vitamin B6 and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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