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
Glycemic index ⓘ
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
63 (medium)
Glycemic load
65 (high)
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)
Fiber
Phosphorus
Carbs
Iron
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)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Spelt Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Carbohydrate type breakdown
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
Sugar:
6.82 g
Fiber:
10.7 g
Other:
52.67 g
All nutrients for Spelt per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 338kcal | 17% | 25% |
7.2 times more than Orange
|
| Protein | 14.57g | 35% | 34% |
5.2 times more than Broccoli
|
| Fats | 2.43g | 4% | 65% |
13.7 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Carbs | 70.19g | 23% | 11% |
2.5 times more than Rice
|
| Net carbs | 59.49g | N/A | 14% |
1.1 times more than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Iron | 4.44mg | 56% | 12% |
1.7 times more than Beef
|
| Calcium | 27mg | 3% | 46% |
4.6 times less than Milk
|
| Potassium | 388mg | 11% | 19% |
2.6 times more than Cucumber
|
| Magnesium | 136mg | 32% | 12% |
Equal to Almond
|
| Sugar | 6.82g | N/A | 45% |
1.3 times less than Coca-Cola
|
| Fiber | 10.7g | 43% | 10% |
4.5 times more than Orange
|
| Copper | 0.51mg | 57% | 20% |
3.6 times more than Shiitake
|
| Zinc | 3.28mg | 30% | 28% |
1.9 times less than Beef
|
| Starch | 53.92g | 22% | 88% |
3.5 times more than Potato
|
| Phosphorus | 401mg | 57% | 11% |
2.2 times more than Chicken meat
|
| Sodium | 8mg | 0% | 87% |
61.3 times less than White Bread
|
| Vitamin A | 10IU | 0% | 64% |
1670.6 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.79mg | 5% | 50% |
1.8 times less than Kiwifruit
|
| Vitamin B1 | 0.36mg | 30% | 23% |
1.4 times more than Pea
|
| Vitamin B2 | 0.11mg | 9% | 65% |
1.2 times less than Avocado
|
| Vitamin B3 | 6.84mg | 43% | 20% |
1.4 times less than Turkey meat
|
| Vitamin B5 | 1.07mg | 21% | 34% |
1.1 times less than Sunflower seed
|
| Vitamin B6 | 0.23mg | 18% | 46% |
1.9 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3.6µg | 3% | 59% |
28.2 times less than Broccoli
|
| Folate | 45µg | 11% | 36% |
1.4 times less than Brussels sprout
|
| Saturated Fat | 0.41g | 2% | 71% |
14.5 times less than Beef
|
| Monounsaturated Fat | 0.45g | N/A | 72% |
22 times less than Avocado
|
| Polyunsaturated fat | 1.26g | N/A | 41% |
37.5 times less than Walnut
|
| Tryptophan | 0.13mg | 0% | 74% |
2.3 times less than Chicken meat
|
| Threonine | 0.44mg | 0% | 74% |
1.6 times less than Beef
|
| Isoleucine | 0.55mg | 0% | 73% |
1.7 times less than Salmon
|
| Leucine | 1.07mg | 0% | 72% |
2.3 times less than Tuna
|
| Lysine | 0.41mg | 0% | 78% |
1.1 times less than Tofu
|
| Methionine | 0.26mg | 0% | 73% |
2.7 times more than Quinoa
|
| Phenylalanine | 0.74mg | 0% | 67% |
1.1 times more than Egg
|
| Valine | 0.68mg | 0% | 72% |
3 times less than Soybean raw
|
| Histidine | 0.36mg | 0% | 72% |
2.1 times less than Turkey meat
|
| Fructose | 0.24g | 0% | 90% |
24.6 times less than Apple
|
| Omega-3 - ALA | 0.07g | N/A | 88% |
140.6 times less than Canola oil
|
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 338
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat 0g
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
ⓘ
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
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.