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
Glycemic index ⓘ
Source: The GI for pearled spelt https://coek.info/pdf-glycemic-index-and-glycemic-load-of-commercial-italian-foods-.html
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 |
Magnesium ⓘHigher in Magnesium content than 78% of foods
Fiber ⓘHigher in Fiber content than 78% of foods
Carbs ⓘHigher in Carbs content than 71% of foods
Net carbs ⓘHigher in Net carbs content than 70% of foods
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:
The GI for pearled spelt https://coek.info/pdf-glycemic-index-and-glycemic-load-of-commercial-italian-foods-.html
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
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:
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
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
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
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 Orange |
Protein | 5.5g | 13% | 59% | 2 times more than Broccoli |
Fats | 0.85g | 1% | 76% | 39.2 times less than Cheddar Cheese |
Vitamin C | 0mg | 0% | 100% | N/A |
Net carbs | 22.54g | N/A | 30% | 2.4 times less than Chocolate |
Carbs | 26.44g | 9% | 29% | 1.1 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Iron | 1.67mg | 21% | 44% | 1.6 times less than Beef |
Calcium | 10mg | 1% | 76% | 12.5 times less than Milk |
Potassium | 143mg | 4% | 72% | Equal to Cucumber |
Magnesium | 49mg | 12% | 22% | 2.9 times less than Almond |
Fiber | 3.9g | 16% | 22% | 1.6 times more than Orange |
Copper | 0.22mg | 24% | 30% | 1.5 times more than Shiitake |
Zinc | 1.25mg | 11% | 49% | 5 times less than Beef |
Starch | 19.57g | 8% | 91% | 1.3 times more than Potato |
Phosphorus | 150mg | 21% | 53% | 1.2 times less than Chicken meat |
Sodium | 5mg | 0% | 90% | 98 times less than White Bread |
Vitamin A | 4IU | 0% | 71% | 4176.5 times less than Carrot |
Vitamin A RAE | 0µg | 0% | 100% | |
Vitamin E | 0.26mg | 2% | 70% | 5.6 times less than Kiwifruit |
Selenium | 4µg | 7% | 70% | |
Manganese | 1.09mg | 47% | 31% | |
Vitamin B1 | 0.1mg | 9% | 47% | 2.6 times less than Pea raw |
Vitamin B2 | 0.03mg | 2% | 87% | 4.3 times less than Avocado |
Vitamin B3 | 2.57mg | 16% | 54% | 3.7 times less than Turkey meat |
Vitamin B6 | 0.08mg | 6% | 70% | 1.5 times less than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Folate | 13µg | 3% | 56% | 4.7 times less than Brussels sprout |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 127
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.