Spelt (Cooked)
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.Spelt, cooked
Cereal Grains and Pasta
Macronutrients distribute relatively evenly across protein (5.5g), fat (0.8g), and carbohydrates (26.4g) per 100g. At 127 calories per 100g, Spelt (Cooked) offers moderate energy density suitable for balanced meals. With only 5mg of sodium, Spelt (Cooked) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Spelt (Cooked) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein16%5.5 g
- Fat6%0.85 g
- Carbs78%26.4 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 66.6 | G |
| Energy | 127 | KCAL |
| Protein | 5.5 | G |
| Total lipid (fat) | 0.85 | G |
| Carbohydrate, by difference | 26.4 | G |
| Fiber, total dietary | 3.9 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.10 | MG |
| Riboflavin | 0.03 | MG |
| Niacin | 2.6 | MG |
| Vitamin B-6 | 0.08 | MG |
| Folate, total | 13.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin E (alpha-tocopherol) | 0.26 | MG |
| Calcium, Ca | 10.0 | MG |
| Iron, Fe | 1.7 | MG |
| Magnesium, Mg | 49.0 | MG |
| Phosphorus, P | 150 | MG |
| Potassium, K | 143 | MG |
| Sodium, Na | 5.0 | MG |
| Zinc, Zn | 1.3 | MG |
| Copper, Cu | 0.21 | MG |
| Manganese, Mn | 1.1 | MG |
| Selenium, Se | 4.0 | UG |
| Energy | 530 | kJ |
| Ash | 0.65 | G |
| Starch | 19.6 | G |
| Folic acid | 0 | UG |
| Folate, food | 13.0 | UG |
| Folate, DFE | 13.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 4.0 | IU |
| Tocopherol, beta | 0.08 | MG |
| Tocopherol, gamma | 0.55 | MG |
| Tocopherol, delta | 0 | MG |
| Tocotrienol, alpha | 0.11 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (194g) | 246 | 10.7g | 1.6g | 51.3g |
Scaled from Spelt (Cooked)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Spelt (Cooked) is a good source of Fiber (14% DV) — see top foods ranked by Fiber
- Spelt (Cooked) is a good source of Magnesium (12% DV) — see top foods ranked by Magnesium
- Spelt (Cooked) is a good source of Protein (11% DV) — see top foods ranked by Protein
- Spelt (Cooked) is a good source of Zinc (11% DV) — see top foods ranked by Zinc
Dietary Considerations
Spelt (Cooked) is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 14% (#1,157 of 8,262)
- Magnesium: top 14% (#1,157 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: 169746.
View on USDA FoodData Central →