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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

  1. NutriDB
  2. Cereal Grains and Pasta
  3. Spelt, uncooked

Spelt, uncooked

FDC ID: 169745

Cereal Grains and Pasta

At a glance

Spelt, uncooked is a high-calorie food in the Cereal Grains and Pasta category, providing 338 kcal per 100g. Each 100g supplies 14.6g of protein, 2.4g of fat, 70.2g of carbohydrates. It is an especially good source of manganese (130% of the Daily Value), copper (57% of the Daily Value), niacin (43% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.

Energy

338

kcal

Protein

14.6

g

Total Fat

2.4

g

Total Carbohydrate

70.2

g

Dietary Fiber

10.7

g

Nutrition profile of Spelt, uncooked

Spelt, uncooked provides about 338 kcal per 100g, a high energy density. Nutritionally it is a solid protein source, low in fat, carbohydrate-dense.

Key nutrients and what they do

  • Manganese 130%supports bone formation and enzymes in carbohydrate/fat metabolism
  • Copper 57%aids iron use and the formation of red blood cells and collagen
  • Niacin 43%supports energy metabolism and skin/mucosal health
  • Dietary Fiber 38%supports gut health and slows post-meal blood-sugar spikes

※ % daily value is per 100g against adult reference intakes.

Who it suits

  • ✓people seeking lean protein while limiting fat
  • ✓people wanting more fiber for digestion or blood-sugar balance
  • ✓people concerned about digestion or blood-sugar balance
  • ✓people focused on energy metabolism and muscle condition

Things to keep in mind

  • !Energy density is high, so portion size matters for balance.

This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer

Products & books related to Spelt, uncooked

These are unpaid product suggestions. NutriDB is not an affiliate of these retailers and receives no commission from these links.

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Nutrition by Serving Size

NutrientPer 100g1 oz (28g)
Calories338 kcal96 kcal
Protein14.6 g4.1 g
Fat2.4 g0.7 g
Carbs70.2 g19.9 g
Fiber10.7 g3.0 g

Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.

Daily Value Radar(% of FDA Daily Value)

Nutrient Rankings(top 15 by % Daily Value)

Explore Cereal Grains and Pasta Rankings

🥩 Cereal Grains and Pasta Protein🩸 Cereal Grains and Pasta Iron🦴 Cereal Grains and Pasta Calcium🍊 Cereal Grains and Pasta Vitamin C🌾 Cereal Grains and Pasta Dietary Fiber⚡ Cereal Grains and Pasta Potassium👁️ Cereal Grains and Pasta Vitamin A💪 Cereal Grains and Pasta MagnesiumAll rankings →

Full Nutrition Facts(per 100g)

NutrientAmount% Daily ValueNotes
Energy338 kcal
16.9%
Water11.02 g—
Protein14.57 g
29.1%
Cholesterol0 mg
0.0%
Total Fat2.43 g
3.1%
Total Carbohydrate70.19 g
25.5%
Dietary Fiber10.70 g
38.2%
Sodium8 mg
0.3%
Potassium388 mg
8.3%
Calcium27 mg
2.1%
Magnesium136 mg
32.4%
Phosphorus401 mg
32.1%
Iron4.44 mg
24.7%
Zinc3.28 mg
29.8%
Copper0.51 mg
56.8%
Manganese2.98 mg
129.7%
Selenium11.70 μg
21.3%
Retinol0 μg—
Vitamin A0 μgRAE
0.0%
Vitamin E0.79 mg
5.3%
Vitamin K0 μg
0.0%
Thiamin0.36 mg
30.3%
Riboflavin0.11 mg
8.7%
Niacin6.84 mg
42.8%
Vitamin B60.23 mg
13.5%
Vitamin B120 μg
0.0%
Folate45 μg
11.3%
Pantothenic Acid0 mg
0.0%
Vitamin C3.60 mg
4.0%

Frequently Asked Questions

How many calories are in Spelt, uncooked per 100g?

Spelt, uncooked has 338 kcal (calories) per 100g.

What are the macros in Spelt, uncooked?

Per 100g, Spelt, uncooked provides 14.6g protein, 2.4g fat, 70.2g carbohydrates.

What vitamins and minerals does Spelt, uncooked provide?

Per 100g, Spelt, uncooked is a notable source of Manganese (about 130% of the Daily Value), Copper (about 57% of the Daily Value), Niacin (about 43% of the Daily Value).

What is the source of this nutrition data for Spelt, uncooked?

These per-100g values come from USDA FoodData Central (public domain).

More foods in Cereal Grains and Pasta

Flour, rice, brownFlour, rice, glutinousFlour, pastry, unenriched, unbleachedVital wheat glutenCornmeal, degermed, enriched, yellowCornmeal, yellow, self-rising, bolted, plain, enrichedCornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedCornmeal, yellow, self-rising, degermed, enrichedMillet, cookedOat bran, rawOat bran, cookedQuinoa, uncooked

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Data Source

This data is sourced from USDA FoodData Central (Public Domain).

USDA FoodData Central (Public Domain)