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Spelt nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Spelt

Spelt
63 (medium)
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 )
Calories
338
90% Fiber
89% Carbs
89% Phosphorus
88% Magnesium
88% Iron
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 Carbs, Phosphorus, Magnesium, and Iron.

Spelt Glycemic index (GI)

Source:

The GI for pearled spelt https://coek.info/pdf-glycemic-index-and-glycemic-load-of-commercial-italian-foods-.html

63

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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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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: 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: 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%

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

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.
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