Spelt, uncooked
FDC ID: 169745
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
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 338 kcal | 96 kcal |
| Protein | 14.6 g | 4.1 g |
| Fat | 2.4 g | 0.7 g |
| Carbs | 70.2 g | 19.9 g |
| Fiber | 10.7 g | 3.0 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
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 338 kcal | 16.9% | |
| Water | 11.02 g | — | |
| Protein | 14.57 g | 29.1% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 2.43 g | 3.1% | |
| Total Carbohydrate | 70.19 g | 25.5% | |
| Dietary Fiber | 10.70 g | 38.2% | |
| Sodium | 8 mg | 0.3% | |
| Potassium | 388 mg | 8.3% | |
| Calcium | 27 mg | 2.1% | |
| Magnesium | 136 mg | 32.4% | |
| Phosphorus | 401 mg | 32.1% | |
| Iron | 4.44 mg | 24.7% | |
| Zinc | 3.28 mg | 29.8% | |
| Copper | 0.51 mg | 56.8% | |
| Manganese | 2.98 mg | 129.7% | |
| Selenium | 11.70 μg | 21.3% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin E | 0.79 mg | 5.3% | |
| Vitamin K | 0 μg | 0.0% | |
| Thiamin | 0.36 mg | 30.3% | |
| Riboflavin | 0.11 mg | 8.7% | |
| Niacin | 6.84 mg | 42.8% | |
| Vitamin B6 | 0.23 mg | 13.5% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 45 μg | 11.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 3.60 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).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)