Flour Spelt Whole Grain
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Flour, spelt, whole grain
Cereal Grains and Pasta
A 100g serving covers 128% of the daily recommended Manganese, making Flour Spelt Whole Grain one of the more concentrated dietary sources of this nutrient. Flour Spelt Whole Grain is primarily a carbohydrate source, delivering 70.7g of carbs with minimal fat at 2.5g per 100g. With only 0mg of sodium, Flour Spelt Whole Grain is naturally very low in sodium and suitable for sodium-restricted diets. Flour Spelt Whole Grain provides 9.3g of dietary fiber per 100g (33% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Flour Spelt Whole Grain delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein16%14.5 g
- Fat6%2.5 g
- Carbs78%70.7 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 10.7 | G |
| Protein | 14.5 | G |
| Total lipid (fat) | 2.5 | G |
| Carbohydrate, by difference | 70.7 | G |
| Fiber, total dietary | 9.3 | G |
| Thiamin | 0.30 | MG |
| Riboflavin | 0.14 | MG |
| Niacin | 5.5 | MG |
| Vitamin B-6 | 0.24 | MG |
| Folate, total | 38.4 | UG |
| Calcium, Ca | 30.0 | MG |
| Iron, Fe | 3.8 | MG |
| Magnesium, Mg | 124 | MG |
| Phosphorus, P | 362 | MG |
| Potassium, K | 350 | MG |
| Sodium, Na | 0 | MG |
| Zinc, Zn | 3.6 | MG |
| Copper, Cu | 0.53 | MG |
| Manganese, Mn | 2.9 | MG |
| Selenium, Se | 9.5 | UG |
| Energy (Atwater General Factors) | 364 | KCAL |
| Energy (Atwater Specific Factors) | 341 | KCAL |
| Nitrogen | 2.3 | G |
| Ash | 1.5 | G |
| Molybdenum, Mo | 91.9 | UG |
| Biotin | 10.4 | UG |
More in Cereal Grains and Pasta
Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Flour Spelt Whole Grain is a excellent source of Fiber (33% DV) — see top foods ranked by Fiber
- Flour Spelt Whole Grain is a excellent source of Zinc (33% DV) — see top foods ranked by Zinc
- Flour Spelt Whole Grain is a excellent source of Protein (29% DV) — see top foods ranked by Protein
- Flour Spelt Whole Grain is a excellent source of Magnesium (29% DV) — see top foods ranked by Magnesium
- Flour Spelt Whole Grain is a excellent source of Iron (21% DV) — see top foods ranked by Iron
Dietary Considerations
Flour Spelt Whole Grain is naturally low in sodium at 0mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (9.3g) and low fat profile makes Flour Spelt Whole Grain a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Flour Spelt Whole Grain provides 3.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 4% (#330 of 8,262)
- Magnesium: top 6% (#496 of 8,262)
- Iron: top 12% (#991 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2003587.
View on USDA FoodData Central →