Grains and pasta

Spelt, uncooked

Per 100 g

Calories: 338 kcal
Protein: 15 g
Fiber: 11 g
Fat: 2.4 g

Low fat 6% of its calories come from fat. Our scale

All nutrients

Per 100 g of spelt, uncooked. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	70 g	26%
Protein	15 g	29%
Fat	2.4 g	3%
Water	11 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	11 g	38%
Sugars	6.8 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.36 g
Isoleucine	0.55 g
Leucine	1.1 g
Lysine	0.41 g
Methionine	0.26 g
Phenylalanine	0.74 g
Threonine	0.44 g
Tryptophan	0.13 g
Valine	0.68 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.41 g	2%
Monounsaturated fat	0.45 g
Polyunsaturated fat	1.3 g
Omega 3	0.07 g
Omega 6	1.2 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin E	0.79 mg	5%
Vitamin K1	3.6 µg	3%
Thiamin (B1)	0.36 mg	30%
Riboflavin (B2)	0.11 mg	9%
Niacin (B3)	6.8 mg	43%
Pantothenic acid (B5)	1.1 mg	21%
Vitamin B6	0.23 mg	14%
Folate (DFE)	45 µg	11%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	27 mg	2%
Iron	4.4 mg	25%
Magnesium	136 mg	32%
Phosphorus	401 mg	32%
Potassium	388 mg	8%
Sodium	8 mg	0%
Zinc	3.3 mg	30%
Copper	0.51 mg	57%
Manganese	3 mg	130%
Selenium	12 µg	21%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	174 g	588 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.