⏱ 45 min total

Spelt and Mushroom Risotto

Name: Spelt and Mushroom Risotto
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ oz Porcini mushrooms; ¼ cup Water; ½ tbsp Canola oil; ¾ cup, pieces or slices White mushrooms; ¼ medium Onion; ⅜ cup Spelt; 1 fl oz White wine; ½ tbsp Goat cheese; 1 slice (1/8 of fruit) Lemon; ½ cloves, minced Garlic; ¼ dash Salt; ¼ dash Black pepper; ½ cup Vegetable broth; 1 tbsp Parmesan cheese; 1 tbsp Parsley; ¼ lemon yields Lemon juice

Per 1 serving · 411 g · 16 ingredients

Calories

405

20%
of a 2,000 cal day

Protein
18g
18% of calories
Carbs
57g
56% of calories
Fat
12g
26% of calories

Portion

At a glance

One serving of Spelt and Mushroom Risotto (411 g) has 405 calories, with 18 g of protein, 57 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (36% DV), dietary fiber (37% DV) and Vitamin C (26% DV). Keep an eye on sodium, which provides 28% of the daily value.

Per 100 g

98cal

low energy density

Protein per 100 cal

4.5g

Net carbs

47g

carbs minus fiber

Fiber

10g

7.3 g sugar

High in

20%+ of the daily value

Protein36%
Dietary fiber37%
Vitamin C26%
Vitamin K54%
Thiamine24%
Riboflavin (B2)25%

Good source of

10–19% of the daily value

Vitamin E14%
Vitamin B619%
Folate (B9)13%
Calcium12%
Potassium12%

Watch

20%+ of the daily value

Sodium28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 35 min

1
Place the dried porcini mushrooms in a small bowl and cover with just-boiled water to soak.
2
Heat half of the vegetable oil in a large frying pan over high heat. Add the sliced mushrooms and cook for 5-10 minutes until all moisture has evaporated and they are caramelized.
3
Reduce the heat, add the remaining oil, onion, garlic, and a pinch of salt and pepper. Cook gently for 5 minutes until soft. Stir in the spelt until coated in oil. Pour in the wine and cook until reduced.
4
Drain the porcini mushrooms, reserving the liquid. Chop the porcini and add to the risotto. Combine the porcini liquid with the vegetable broth and add to the risotto a ladleful at a time.
5
Cook for 25 minutes or until the spelt is tender. Stir in the goat cheese, Parmesan, and parsley.
6
To serve, divide the risotto between bowls and finish with a squeeze of fresh lemon juice.

Vitamins & minerals

Amounts for 1 serving (411 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	49 μg	5%
Vitamin C	24 mg	26%
Vitamin D	0.2 μg	1%
Vitamin E	2 mg	14%
Vitamin K	65 μg	54%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.3 mg	25%
Niacin	7 mg	41%
Vitamin B6	0.2 mg	19%
Folate (B9)	53 μg	13%
Vitamin B12	0.1 μg	5%
Pantothenic acid	2 mg	33%
Choline	15 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	118 mg	12%
Iron	4 mg	47%
Potassium	575 mg	12%
Magnesium	108 mg	26%
Phosphorus	384 mg	55%
Zinc	3 mg	25%
Copper	1 mg	64%
Manganese	2 mg	91%
Selenium	14 μg	26%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	204 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	60 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	0.5 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	3 g	—
Methionine	0.2 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	32 μg	—
Serine	1 g	—
Starch	35 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0.1 μg	—

Burning 405 calories

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

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Spelt and Mushroom Risotto?

One serving of Spelt and Mushroom Risotto (1 serving) has 405 calories, which works out to 98 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Spelt and Mushroom Risotto high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 18% 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 and Mushroom Risotto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 56% 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 and Mushroom Risotto?

651 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spelt and Mushroom Risotto?

7.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (411 g)

Calories405

% Daily Value*

Total fat 12g	15%
Saturated fat 2.7g	14%
Trans fat 0g
Cholesterol 7.1mg	2%
Sodium 651mg	28%
Total carbohydrate 57g	21%
Dietary fiber 10g	37%
Total sugars 7.3g
Protein 18g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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