Flourspelt, whole grain

USDA Foundation

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Serving size

Nutrition Facts

Serving size1 standard serving (30 g)

Amount per serving

Calories

102

% Daily Value*

Total Fat 0.76 g1%

Saturated Fat 0.12 g^{† (from USDA’s older entry for this food)}1%

Trans Fat —

Cholesterol 0 mg^{† (from USDA’s older entry for this food)}0%

Sodium 0 mg0%

Total Carbohydrate 21 g8%

Dietary Fiber 2.8 g10%

Total Sugars 2 g^{† (from USDA’s older entry for this food)}

Protein 4.4 g

Vitamin D —

Calcium 9 mg1%

Iron 1.1 mg6%

Potassium 105 mg2%

† From USDA's older entry for this food, which has a value where the newest entry doesn't. * 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.

Rich inManganese 38%of Daily Value, per serving

All nutrients

Per 1 standard serving (30 g).

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	102 kcal		341 kcal
Protein	4.4 g	9%	15 g
Carbohydrate	21 g	8%	71 g
Fiber	2.8 g	10%	9.3 g
Total sugars	2 g^{† (from USDA’s older entry for this food)}		6.8 g
Total fat	0.76 g	1%	2.5 g
Saturated fat	0.12 g^{† (from USDA’s older entry for this food)}	1%	0.41 g
Monounsaturated fat	0.13 g^{† (from USDA’s older entry for this food)}		0.45 g
Polyunsaturated fat	0.38 g^{† (from USDA’s older entry for this food)}		1.3 g
Trans fat	—	—	—
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin C	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamin D	—	—	—
Vitamin E	0.24 mg^{† (from USDA’s older entry for this food)}	2%	0.79 mg
Vitamin K	1.1 mcg^{† (from USDA’s older entry for this food)}	1%	3.6 mcg
Thiamin (B1)	0.09 mg	7%	0.3 mg
Riboflavin (B2)	0.04 mg	3%	0.14 mg
Niacin (B3)	1.6 mg	10%	5.5 mg
Vitamin B6	0.07 mg	4%	0.24 mg
Folate (DFE)	12 mcg	3%	38 mcg
Vitamin B12	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	0.32 mg^{† (from USDA’s older entry for this food)}	6%	1.1 mg
Choline	—	—	—
Minerals
Calcium	9 mg	1%	30 mg
Iron	1.1 mg	6%	3.8 mg
Magnesium	37 mg	9%	124 mg
Phosphorus	109 mg	9%	362 mg
Potassium	105 mg	2%	350 mg
Sodium	0 mg	0%	0 mg
Zinc	1.1 mg	10%	3.6 mg
Copper	0.16 mg	18%	0.53 mg
Manganese	0.88 mg	38%	2.9 mg
Selenium	2.8 mcg	5%	9.5 mcg
Other
Omega-3 ALA	0.02 g^{† (from USDA’s older entry for this food)}	1%	0.07 g
Omega-3 EPA	—	—	—
Omega-3 DHA	—	—	—
Water	3.2 g		11 g
Alcohol	—	—	—
Caffeine	—	—	—

Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this

% 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 flour

Nutritionally similar foods

Where this data comes from

USDA’s newest lab analyses of single foods, with detailed sampling information.

Dataset: USDA FoodData Central, Foundation Foods
FDC ID: 2003587 (opens USDA FoodData Central in a new tab)
Published: October 28, 2021
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Total sugars, Saturated fat, Monounsaturated fat, Polyunsaturated fat and 8 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
Same food elsewhere: USDA SR Legacy

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.