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Spelt (cooked)
Bread, Grains & Pasta

Spelt (cooked) nutrition facts

Per 1 cup · 194 g

Calories
246
12%
of a 2,000 cal day
  • Protein
    11g
    16% of calories
  • Carbs
    51g
    78% of calories
  • Fat
    1.6g
    5% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Spelt (cooked) (1 cup, 194 g) has 246 calories, with 11 g of protein, 51 g of carbohydrates and 1.6 g of fat. Most of its energy comes from carbs (78% of calories). It is high in protein (21% DV), dietary fiber (27% DV) and niacin (31% DV).

Per 100 g
127cal
low energy density
Protein per 100 cal
4.3g
Net carbs
44g
carbs minus fiber
Fiber
7.6g

High in

20%+ of the daily value

  • Protein21%
  • Dietary fiber27%
  • Niacin31%
  • Iron40%
  • Magnesium23%
  • Phosphorus42%

Good source of

10–19% of the daily value

  • Thiamine17%
  • Vitamin B612%
  • Selenium14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (194 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin E1 mg
3%
Thiamine0.2 mg
17%
Riboflavin (B2)0.1 mg
4%
Niacin5 mg
31%
Vitamin B60.2 mg
12%
Folate (B9)25 μg
6%
Vitamin B120 μg
0%

Minerals

NutrientAmount% Daily Value
Calcium19 mg
2%
Iron3 mg
40%
Potassium277 mg
6%
Magnesium95 mg
23%
Phosphorus291 mg
42%
Zinc2 mg
22%
Copper0.4 mg
46%
Manganese2 mg
92%
Selenium8 μg
14%
Full breakdown · 4 more nutrients
NutrientAmount% Daily Value
Retinol0 μg—
Starch38 g—
Total omega 30 g—
Total omega 60 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 246 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 47min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in Spelt (cooked)?

One serving of Spelt (cooked) (1 cup) has 246 calories, which works out to 127 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Spelt (cooked) high in protein?

It provides a solid 11 g of protein per serving (21% 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 (cooked) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 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 (cooked)?

9.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

Recipes with spelt

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