Speltuncooked
USDA has newer measurements for this food. See Flour, spelt, whole grain in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 cup (174 g)
Amount per serving
Calories
% Daily Value*
Total Fat 4.2 g5%
Saturated Fat 0.71 g4%
Trans Fat —
Cholesterol 0 mg0%
Sodium 14 mg1%
Total Carbohydrate 122 g44%
Dietary Fiber 19 g66%
Total Sugars 12 g
Protein 25 g
Vitamin D —
Calcium 47 mg4%
Iron 7.7 mg43%
Potassium 675 mg14%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup (174 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 588 kcal | 338 kcal | ||
| Protein | 25 g | 51% | 15 g | |
| Carbohydrate | 122 g | 44% | 70 g | |
| Fiber | 19 g | 66% | 11 g | |
| Total sugars | 12 g | 6.8 g | ||
| Total fat | 4.2 g | 5% | 2.4 g | |
| Saturated fat | 0.71 g | 4% | 0.41 g | |
| Monounsaturated fat | 0.77 g | 0.45 g | ||
| Polyunsaturated fat | 2.2 g | 1.3 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0 mcg | 0% | 0 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | — | — | — | |
| Vitamin E | 1.4 mg | 9% | 0.79 mg | |
| Vitamin K | 6.3 mcg | 5% | 3.6 mcg | |
| Thiamin (B1) | 0.63 mg | 53% | 0.36 mg | |
| Riboflavin (B2) | 0.2 mg | 15% | 0.11 mg | |
| Niacin (B3) | 12 mg | 74% | 6.8 mg | |
| Vitamin B6 | 0.4 mg | 24% | 0.23 mg | |
| Folate (DFE) | 78 mcg | 20% | 45 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 1.9 mg | 37% | 1.1 mg | |
| Choline | — | — | — | |
| Minerals | ||||
| Calcium | 47 mg | 4% | 27 mg | |
| Iron | 7.7 mg | 43% | 4.4 mg | |
| Magnesium | 237 mg | 56% | 136 mg | |
| Phosphorus | 698 mg | 56% | 401 mg | |
| Potassium | 675 mg | 14% | 388 mg | |
| Sodium | 14 mg | 1% | 8 mg | |
| Zinc | 5.7 mg | 52% | 3.3 mg | |
| Copper | 0.89 mg | 99% | 0.51 mg | |
| Manganese | 5.2 mg | 226% | 3 mg | |
| Selenium | 20 mcg | 37% | 12 mcg | |
| Other | ||||
| Omega-3 ALA | 0.11 g | 7% | 0.07 g | |
| Omega-3 EPA | — | — | — | |
| Omega-3 DHA | — | — | — | |
| Water | 19 g | 11 g | ||
| Alcohol | — | — | — | |
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of spelt
Nutritionally similar foods
- Khorasangrain, dry, raw157 kcal per 1 standard servingRich in Manganese
- Farropearled, dry, raw155 kcal per 1 standard servingRich in Manganese
- Kamutpuffed, organic104 kcal per 1 ozRich in Manganese
- Einkorngrain, dry, raw156 kcal per 1 standard servingRich in Manganese
- Sorghumwhole grain, white, dry, raw153 kcal per 1 standard servingRich in Manganese
- Floursorghum164 kcal per 1 standard servingRich in Manganese
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
- Same food elsewhere
- USDA Foundation
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.