Grains And Cereals • Deep Nutrition Analytics
Flour, spelt, whole grain
Delivering 364 kcal per 100 grams, Flour, spelt, whole grain functions as a grains and cereals with carbohydrates (70.7g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 128% DV of Manganese (2.94 mg), making it an elite dietary source. While caloric density is concentrated at 3.6 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 14.5 g
- Carbohydrates
- 70.7 g
- Fat
- 2.5 g
- Fiber
- 9.3 g
Carbohydrate Quality & Sustained Energy
Flour, spelt, whole grain delivers 70.7g of carbohydrates balanced with 9.3g of fiber, yielding 61.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 2.5 g |
| Fiber, total dietary | 9.3 g |
| Protein | 14.5 g |
| Carbohydrate, by difference | 70.7 g |
| Energy (Atwater General Factors) | 364 kcal |
| Energy (Atwater Specific Factors) | 341 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.9 mg |
| Copper | 0.5 mg |
| Zinc | 3.6 mg |
| Magnesium | 124 mg |
| Phosphorus | 362 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 124 mg |
| Phosphorus, P | 362 mg |
| Potassium, K | 350 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 2.9 mg |
| Selenium, Se | 9.5 µg |
| Calcium, Ca | 30 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 2.3 g |
| Thiamin | 0.3 mg |
| Molybdenum, Mo | 91.9 µg |
| Riboflavin | 0.1 mg |
| Ash | 1.5 g |
| Niacin | 5.5 mg |
| Folate, total | 38.4 µg |
| Water | 10.7 g |
| Biotin | 10.4 µg |
Nutritional Highlights & Outliers
Iron Rich
Provides 3.8 mg of dietary iron (21% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 124 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- Serving30 g
Compare Flour, spelt, whole grain with Category Peers
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry vs Flour, spelt, whole grain
Compared to Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry, Flour, spelt, whole grain has 8% less fiber and 1% higher calories per 100g.
Flour, whole wheat, unenriched vs Flour, spelt, whole grain
Compared to Flour, whole wheat, unenriched, Flour, spelt, whole grain has 12% less fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Flour, spelt, whole grain?
A standard 100-gram serving of Flour, spelt, whole grain contains 364 calories (1523 kJ), alongside 14.5g of protein, 70.7g of carbohydrates, and 2.5g of fat.
In common serving sizes:- 30g: ~109 kcal
Is Flour, spelt, whole grain suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 61.4g of net carbs per 100g (70.7g total carbs minus 9.3g fiber), consuming Flour, spelt, whole grain will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Flour, spelt, whole grain?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Flour, spelt, whole grain are:
- Manganese: 2.94 mg (128% of your daily value)
- Copper: 0.531 mg (59% of your daily value)
- Zinc: 3.59 mg (33% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2003587).