Spelt nutrition: calories, carbs, GI, protein, fiber, fats
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) |
| Calories ⓘ Calories for selected serving | 338 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 59 grams |
| Default serving size ⓘ Serving sizes are mostly 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 ⓘHigher in Fiber content than 90% of foods
Phosphorus ⓘHigher in Phosphorus content than 89% of foods
Carbs ⓘHigher in Carbs content than 89% of foods
Iron ⓘHigher in Iron content than 88% of foods
Magnesium ⓘHigher in Magnesium content than 88% of foods
Spelt calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 338 | |
| Calories in 1 cup | 588 | 174 g |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
30IU of 5,000IU
0.6%
Vitamin E:
2.4mg of 15mg
16%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
1.1mg of 1mg
91%
Vitamin B2:
0.34mg of 1mg
26%
Vitamin B3:
21mg of 16mg
128%
Vitamin B5:
3.2mg of 5mg
64%
Vitamin B6:
0.69mg of 1mg
53%
Folate:
135µg of 400µg
34%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
11µg of 120µg
9%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 29%
14.6 g of 50 g
14.6 g (29% of DV )
Fats:
Daily Value: 4%
2.4 g of 65 g
2.4 g (4% of DV )
Carbs:
Daily Value: 23%
70.2 g of 300 g
70.2 g (23% of DV )
Water:
Daily Value: 1%
11 g of 2,000 g
11 g (1% of DV )
Other:
1.8 g
1.8 g
Protein quality breakdown
Tryptophan:
396mg of 280mg
141%
Threonine:
1329mg of 1,050mg
127%
Isoleucine:
1656mg of 1,400mg
118%
Leucine:
3210mg of 2,730mg
118%
Lysine:
1227mg of 2,100mg
58%
Methionine:
774mg of 1,050mg
74%
Phenylalanine:
2211mg of 1,750mg
126%
Valine:
2043mg of 1,820mg
112%
Histidine:
1080mg of 700mg
154%
Fat type information
Saturated Fat:
0.41 g
Monounsaturated Fat:
0.45 g
Polyunsaturated fat:
1.3 g
Carbohydrate type breakdown
Starch:
54 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.2 g
Galactose:
0 g
Fiber content ratio for Spelt
Sugar:
6.8 g
Fiber:
11 g
Other:
53 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 | 15g | 35% | 34% |
5.2 times more than Broccoli
|
| Fats | 2.4g | 4% | 65% |
13.7 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 59g | N/A | 14% |
1.1 times more than Chocolate
|
| Carbs | 70g | 23% | 11% |
2.5 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Magnesium | 136mg | 32% | 12% |
Equal to Almonds
|
| Calcium | 27mg | 3% | 46% |
4.6 times less than Milk
|
| Potassium | 388mg | 11% | 19% |
2.6 times more than Cucumber
|
| Iron | 4.4mg | 56% | 12% |
1.7 times more than Beef broiled
|
| Sugar | 6.8g | N/A | 45% |
1.3 times less than Coca-Cola
|
| Fiber | 11g | 43% | 10% |
4.5 times more than Orange
|
| Copper | 0.51mg | 57% | 20% |
3.6 times more than Shiitake
|
| Zinc | 3.3mg | 30% | 28% |
1.9 times less than Beef broiled
|
| Starch | 54g | 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 | 0µg | 0% | 100% | |
| Vitamin E | 0.79mg | 5% | 50% |
1.8 times less than Kiwi
|
| Manganese | 3mg | 130% | 26% | |
| Selenium | 12µg | 21% | 58% | |
| Vitamin B1 | 0.36mg | 30% | 23% |
1.4 times more than Pea raw
|
| Vitamin B2 | 0.11mg | 9% | 65% |
1.2 times less than Avocado
|
| Vitamin B3 | 6.8mg | 43% | 20% |
1.4 times less than Turkey meat
|
| Vitamin B5 | 1.1mg | 21% | 34% |
1.1 times less than Sunflower seeds
|
| 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 sprouts
|
| Saturated Fat | 0.41g | 2% | 71% |
14.5 times less than Beef broiled
|
| Monounsaturated Fat | 0.45g | N/A | 72% |
22 times less than Avocado
|
| Polyunsaturated fat | 1.3g | 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 broiled
|
| Isoleucine | 0.55mg | 0% | 73% |
1.7 times less than Salmon raw
|
| Leucine | 1.1mg | 0% | 72% |
2.3 times less than Tuna Bluefin
|
| 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*
3.7%
Total Fat
2.4g
1.8%
Saturated Fat 0.41g
0
Trans Fat
0g
0
Cholesterol 0mg
0.35%
Sodium 8mg
23%
Total Carbohydrate
70g
43%
Dietary Fiber
11g
Total Sugars 0g
Includes ? g Added Sugars
Protein
15g
Vitamin D
0mcg
0
Calcium
27mg
2.7%
Iron
4.4mg
56%
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
ⓘ
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
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.