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Spelt nutrition: calories, carbs, GI, protein, fiber, fats

Spelt, cooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Spelt

Spelt
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
63 (medium)
Calories ⓘ Calories per 100-gram serving 127
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 22.54 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 3.8 (acidic)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ 36mg
TOP 22% Magnesium ⓘHigher in Magnesium content than 78% of foods
TOP 22% Fiber ⓘHigher in Fiber content than 78% of foods
TOP 29% Carbs ⓘHigher in Carbs content than 71% of foods
TOP 30% Net carbs ⓘHigher in Net carbs content than 70% of foods
TOP 30% Copper ⓘHigher in Copper content than 70% of foods

Spelt calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 127
Calories in 1 cup 246 194 g

Spelt Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
63

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 63% 35% 65% 13% 1% 35% 72% 143% 22% 0%
Calcium: 10 mg of 1,000 mg 1%
Iron: 1.67 mg of 8 mg 21%
Magnesium: 49 mg of 420 mg 12%
Phosphorus: 150 mg of 700 mg 21%
Potassium: 143 mg of 3,400 mg 4%
Sodium: 5 mg of 2,300 mg 0%
Zinc: 1.25 mg of 11 mg 11%
Copper: 0.215 mg of 1 mg 24%
Manganese: 1.091 mg of 2 mg 47%
Selenium: 4 µg of 55 µg 7%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Magnesium
49 mg
TOP 22%
Copper
0.215 mg
TOP 30%
Manganese
1.091 mg
TOP 31%
Iron
1.67 mg
TOP 44%
Zinc
1.25 mg
TOP 49%
Phosphorus
150 mg
TOP 53%
Selenium
4 µg
TOP 70%
Potassium
143 mg
TOP 72%
Calcium
10 mg
TOP 76%
Sodium
5 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A: 4 IU of 5,000 IU 0%
Vitamin E : 0.26 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.103 mg of 1 mg 9%
Vitamin B2: 0.03 mg of 1 mg 2%
Vitamin B3: 2.57 mg of 16 mg 16%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.08 mg of 1 mg 6%
Folate: 13 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.103 mg
TOP 47%
Vitamin B3
2.57 mg
TOP 54%
Folate
13 µg
TOP 56%
Vitamin B6
0.08 mg
TOP 70%
Vitamin E
0.26 mg
TOP 70%
Vitamin A
4 IU
TOP 71%
Vitamin B2
0.03 mg
TOP 87%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

6% 26% 66%
Protein:
Daily Value: 11%
5.5 g of 50 g
11%
Fats:
Daily Value: 1%
0.85 g of 65 g
1%
Carbs:
Daily Value: 9%
26.44 g of 300 g
9%
Water:
Daily Value: 3%
66.56 g of 2,000 g
3%
Other:
0.65 g

Carbohydrate type breakdown

100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Spelt

15% 85%
Sugar: 0 g
Fiber: 3.9 g
Other: 22.54 g

All nutrients for Spelt per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 127kcal 6% 66% 2.7 times more than OrangeOrange
Protein 5.5g 13% 59% 2 times more than BroccoliBroccoli
Fats 0.85g 1% 76% 39.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 22.54g N/A 30% 2.4 times less than ChocolateChocolate
Carbs 26.44g 9% 29% 1.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Iron 1.67mg 21% 44% 1.6 times less than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 143mg 4% 72% Equal to CucumberCucumber
Magnesium 49mg 12% 22% 2.9 times less than AlmondAlmond
Fiber 3.9g 16% 22% 1.6 times more than OrangeOrange
Copper 0.22mg 24% 30% 1.5 times more than ShiitakeShiitake
Zinc 1.25mg 11% 49% 5 times less than BeefBeef
Starch 19.57g 8% 91% 1.3 times more than PotatoPotato
Phosphorus 150mg 21% 53% 1.2 times less than Chicken meatChicken meat
Sodium 5mg 0% 90% 98 times less than White BreadWhite Bread
Vitamin A 4IU 0% 71% 4176.5 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.26mg 2% 70% 5.6 times less than KiwifruitKiwifruit
Selenium 4µg 7% 70%
Manganese 1.09mg 47% 31%
Vitamin B1 0.1mg 9% 47% 2.6 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 87% 4.3 times less than AvocadoAvocado
Vitamin B3 2.57mg 16% 54% 3.7 times less than Turkey meatTurkey meat
Vitamin B6 0.08mg 6% 70% 1.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 13µg 3% 56% 4.7 times less than Brussels sproutBrussels sprout

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 127
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5mg
9%
Total Carbohydrate 26g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 6g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 2mg 25%

Potassium 143mg 4%

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

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Spelt nutrition infographic

Spelt nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.