Arrowhead Mills Organic Spelt Flakes nutrition facts
Per 1 cup · 30 g
of a 2,000 cal day
- Protein4g13% of calories
- Carbs24g79% of calories
- Fat1g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Arrowhead Mills Organic Spelt Flakes (1 cup, 30 g) has 120 calories, with 4 g of protein, 24 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (79% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin C13%
- Iron14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (30 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 12 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 0 mg | 0% |
| Iron | 1 mg | 14% |
| Potassium | 135 mg | 3% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0 g | — |
| Polyunsaturated fats | 0.5 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 143 cal
Wheat and malt barley flakes cereal1 cup+23 cal 
127 calWheaties cereal1 cup+7 cal
108 calNestle Fitness Whole Wheat Cereal1 serving−12 cal
111 calAldi Malted Wheats1 serving−9 cal
280 calGeneral Mills Honey Pecan Protein Wheaties Cereal1 cup+160 cal- 130 calWheaties Flakes, 100% Whole Wheat, Toasted1 cup+10 cal
Burning 120 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 23minWalking (3.5 mph)
- 14minCycling (moderate)
- 10minRunning (6 mph)
- 17minSwimming laps
Common questions
How many calories are in Arrowhead Mills Organic Spelt Flakes?
One serving of Arrowhead Mills Organic Spelt Flakes (1 cup) has 120 calories, which works out to 400 calories per 100 g. That is about 6% of a 2,000-calorie day.
Are Arrowhead Mills Organic Spelt Flakes high in protein?
Not especially. It has 4 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Arrowhead Mills Organic Spelt Flakes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 79% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Arrowhead Mills Organic Spelt Flakes?
100 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Arrowhead Mills Organic Spelt Flakes?
3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
