Spelt (raw) nutrition facts
Per 1 cup · 174 g
of a 2,000 cal day
- Protein25g16% of calories
- Carbs122g78% of calories
- Fat4.2g6% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Spelt (raw) (1 cup, 174 g) has 588 calories, with 25 g of protein, 122 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (78% of calories). It is high in protein (51% DV), dietary fiber (66% DV) and thiamine (53% DV).
High in
20%+ of the daily value
- Protein51%
- Dietary fiber66%
- Thiamine53%
- Niacin74%
- Vitamin B631%
- Folate (B9)20%
Good source of
10–19% of the daily value
- Riboflavin (B2)15%
- Potassium14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (174 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 1 mg | 53% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 12 mg | 74% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 78 μg | 20% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 37% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 47 mg | 5% |
| Iron | 8 mg | 97% |
| Potassium | 675 mg | 14% |
| Magnesium | 237 mg | 56% |
| Phosphorus | 698 mg | 100% |
| Zinc | 6 mg | 52% |
| Copper | 1 mg | 99% |
| Manganese | 5 mg | 226% |
| Selenium | 20 μg | 37% |
Full breakdown · 34 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 9 μg | — |
| Cystine | 1 g | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 9 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 94 g | — |
| Sucrose | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 588 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 112minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 83minSwimming laps
Common questions
How many calories are in Spelt (raw)?
One serving of Spelt (raw) (1 cup) has 588 calories, which works out to 338 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Spelt (raw) high in protein?
It provides a solid 25 g of protein per serving (51% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spelt (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 104 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spelt (raw)?
14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Spelt (raw)?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
