Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Spelt nutrition, glycemic index, calories, net carbs & more

Spelt, uncooked
*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)
Insulin index ⓘ
N/A
Calories
338
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
59.49 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (174 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.
9.9 (acidic)
90% Fiber
89% Phosphorus
89% Carbs
88% Iron
88% Magnesium
Explanation: The given food contains more Fiber than 90% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Phosphorus, Carbs, Iron, and Magnesium.

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 9% 167% 98% 172% 35% 2% 90% 171% 390% 64% 0%
Calcium: 27 mg of 1,000 mg 3%
Iron: 4.44 mg of 8 mg 56%
Magnesium: 136 mg of 420 mg 32%
Phosphorus: 401 mg of 700 mg 57%
Potassium: 388 mg of 3,400 mg 11%
Sodium: 8 mg of 2,300 mg 0%
Zinc: 3.28 mg of 11 mg 30%
Copper: 0.511 mg of 1 mg 57%
Manganese: 2.983 mg of 2 mg 130%
Selenium: 11.7 µg of 55 µg 21%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Phosphorus
401 mg
TOP 11%
Iron
4.44 mg
TOP 12%
Magnesium
136 mg
TOP 12%
Potassium
388 mg
TOP 19%
Copper
0.511 mg
TOP 20%
Manganese
2.983 mg
TOP 26%
Zinc
3.28 mg
TOP 28%
Calcium
27 mg
TOP 46%
Selenium
11.7 µg
TOP 58%
Sodium
8 mg
TOP 87%

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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A: 10 IU of 5,000 IU 0%
Vitamin E : 0.79 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.364 mg of 1 mg 30%
Vitamin B2: 0.113 mg of 1 mg 9%
Vitamin B3: 6.843 mg of 16 mg 43%
Vitamin B5: 1.068 mg of 5 mg 21%
Vitamin B6: 0.23 mg of 1 mg 18%
Folate: 45 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3.6 µg of 120 µg 3%

Vitamin chart - relative view

Vitamin B3
6.843 mg
TOP 20%
Vitamin B1
0.364 mg
TOP 23%
Vitamin B5
1.068 mg
TOP 34%
Folate
45 µg
TOP 36%
Vitamin B6
0.23 mg
TOP 46%
Vitamin E
0.79 mg
TOP 50%
Vitamin K
3.6 µg
TOP 59%
Vitamin A
10 IU
TOP 64%
Vitamin B2
0.113 mg
TOP 65%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

15% 3% 71% 12% 2%
Protein:
Daily Value: 29%
14.57 g of 50 g
29%
Fats:
Daily Value: 4%
2.43 g of 65 g
4%
Carbs:
Daily Value: 23%
70.19 g of 300 g
23%
Water:
Daily Value: 1%
11.02 g of 2,000 g
1%
Other:
1.79 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 142% 127% 119% 118% 59% 74% 127% 113% 155%
Tryptophan: 132 mg of 280 mg 47%
Threonine: 443 mg of 1,050 mg 42%
Isoleucine: 552 mg of 1,400 mg 39%
Leucine: 1070 mg of 2,730 mg 39%
Lysine: 409 mg of 2,100 mg 19%
Methionine: 258 mg of 1,050 mg 25%
Phenylalanine: 737 mg of 1,750 mg 42%
Valine: 681 mg of 1,820 mg 37%
Histidine: 360 mg of 700 mg 51%

Fat type information

0.406% 0.445% 1.258%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g

Carbohydrate type breakdown

53.92% 5.15%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g

Fiber content ratio for Spelt

6.82% 10.7% 52.67%
Sugar: 6.82 g
Fiber: 10.7 g
Other: 52.67 g

All nutrients for Spelt per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 14% 59.49g 1.1 times more than Chocolate Chocolate
Protein 35% 34% 14.57g 5.2 times more than Broccoli Broccoli
Fats 4% 65% 2.43g 13.7 times less than Cheese Cheese
Carbs 23% 11% 70.19g 2.5 times more than Rice Rice
Calories 17% 25% 338kcal 7.2 times more than Orange Orange
Starch 22% 88% 53.92g 3.5 times more than Potato Potato
Fructose 0% 90% 0.24g 24.6 times less than Apple Apple
Sugar N/A 45% 6.82g 1.3 times less than Coca-Cola Coca-Cola
Fiber 43% 10% 10.7g 4.5 times more than Orange Orange
Calcium 3% 46% 27mg 4.6 times less than Milk Milk
Iron 56% 12% 4.44mg 1.7 times more than Beef Beef
Magnesium 32% 12% 136mg Equal to Almond Almond
Phosphorus 57% 11% 401mg 2.2 times more than Chicken meat Chicken meat
Potassium 11% 19% 388mg 2.6 times more than Cucumber Cucumber
Sodium 0% 87% 8mg 61.3 times less than White Bread White Bread
Zinc 30% 28% 3.28mg 1.9 times less than Beef Beef
Copper 57% 20% 0.51mg 3.6 times more than Shiitake Shiitake
Vitamin A 0% 64% 10IU 1670.6 times less than Carrot Carrot
Vitamin E 5% 50% 0.79mg 1.8 times less than Kiwifruit Kiwifruit
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 30% 23% 0.36mg 1.4 times more than Pea Pea
Vitamin B2 9% 65% 0.11mg 1.2 times less than Avocado Avocado
Vitamin B3 43% 20% 6.84mg 1.4 times less than Turkey meat Turkey meat
Vitamin B5 21% 34% 1.07mg 1.1 times less than Sunflower seed Sunflower seed
Vitamin B6 18% 46% 0.23mg 1.9 times more than Oat Oat
Folate 11% 36% 45µg 1.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 3% 59% 3.6µg 28.2 times less than Broccoli Broccoli
Tryptophan 0% 74% 0.13mg 2.3 times less than Chicken meat Chicken meat
Threonine 0% 74% 0.44mg 1.6 times less than Beef Beef
Isoleucine 0% 73% 0.55mg 1.7 times less than Salmon Salmon
Leucine 0% 72% 1.07mg 2.3 times less than Tuna Tuna
Lysine 0% 78% 0.41mg 1.1 times less than Tofu Tofu
Methionine 0% 73% 0.26mg 2.7 times more than Quinoa Quinoa
Phenylalanine 0% 67% 0.74mg 1.1 times more than Egg Egg
Valine 0% 72% 0.68mg 3 times less than Soybean Soybean
Histidine 0% 72% 0.36mg 2.1 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 2% 71% 0.41g 14.5 times less than Beef Beef
Monounsaturated Fat N/A 72% 0.45g 22 times less than Avocado Avocado
Polyunsaturated fat N/A 41% 1.26g 37.5 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 338
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 8mg
23%
Total Carbohydrate 70g
44%
Dietary Fiber 11g
Total Sugars g
Includes ? g Added Sugars
Protein 15g
Vitamin D 0mcg 0%

Calcium 27mg 3%

Iron 4mg 50%

Potassium 388mg 11%

*
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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/169745/nutrients

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