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) |
| Glycemic load | 28 (high) |
| Calories ⓘ Calories for selected serving | 127 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 23 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (194 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/ | 36 mg |
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.
Spelt Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
12IU of 5,000IU
0.24%
Vitamin E:
0.78mg of 15mg
5.2%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.31mg of 1mg
26%
Vitamin B2:
0.09mg of 1mg
6.9%
Vitamin B3:
7.7mg of 16mg
48%
Vitamin B5:
0mg of 5mg
0%
Vitamin B6:
0.24mg of 1mg
18%
Folate:
39µg of 400µg
9.8%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 11%
5.5 g of 50 g
5.5 g (11% of DV )
Fats:
Daily Value: 1%
0.9 g of 65 g
0.9 g (1% of DV )
Carbs:
Daily Value: 9%
26.4 g of 300 g
26.4 g (9% of DV )
Water:
Daily Value: 3%
66.6 g of 2,000 g
66.6 g (3% of DV )
Other:
0.7 g
0.7 g
Carbohydrate type breakdown
Starch:
20 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:
23 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 Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 23g | N/A | 30% |
2.4 times less than Chocolate
|
| Carbs | 26g | 9% | 29% |
1.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Magnesium | 49mg | 12% | 22% |
2.9 times less than Almonds
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 143mg | 4% | 72% |
Equal to Cucumber
|
| Iron | 1.7mg | 21% | 44% |
1.6 times less than Beef broiled
|
| Fiber | 3.9g | 16% | 22% |
1.6 times more than Orange
|
| Copper | 0.22mg | 24% | 30% |
1.5 times more than Shiitake
|
| Zinc | 1.3mg | 11% | 49% |
5 times less than Beef broiled
|
| Starch | 20g | 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 | 0µg | 0% | 100% | |
| Vitamin E | 0.26mg | 2% | 70% |
5.6 times less than Kiwi
|
| Manganese | 1.1mg | 47% | 31% | |
| Selenium | 4µg | 7% | 70% | |
| 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 | 2.6mg | 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 sprouts
|
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*
1.3%
Total Fat
0.85g
0
Saturated Fat 0g
0
Trans Fat
0g
0
Cholesterol 0mg
0.22%
Sodium 5mg
8.8%
Total Carbohydrate
26g
16%
Dietary Fiber
3.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein
5.5g
Vitamin D
0mcg
0
Calcium
10mg
1%
Iron
1.7mg
21%
Potassium
143mg
4.2%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.