Grains And Cereals • Deep Nutrition Analytics
Spelt, cooked
Delivering 127 kcal per 100 grams, Spelt, cooked functions as a grains and cereals with carbohydrates (26.4g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Manganese at 47% of the standard daily value (1.09 mg). Delivering 22.5g of net carbs and 5.5g of protein per 100g, it provides reliable nutritional transparency for balanced meal design.
- Protein
- 5.5 g
- Carbohydrates
- 26.4 g
- Fat
- 0.8 g
- Fiber
- 3.9 g
Carbohydrate Quality & Sustained Energy
Spelt, cooked delivers 26.4g of carbohydrates balanced with 3.9g of fiber, yielding 22.5g 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 |
|---|---|
| Protein | 5.5 g |
| Energy | 530 kJ |
| Fiber, total dietary | 3.9 g |
| Total lipid (fat) | 0.8 g |
| Carbohydrate, by difference | 26.4 g |
| Energy | 127 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.1 mg |
| Copper | 0.2 mg |
| Magnesium | 49 mg |
| Phosphorus | 150 mg |
| Zinc | 1.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 4 IU |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 49 mg |
| Phosphorus, P | 150 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 1.1 mg |
| Calcium, Ca | 10 mg |
| Potassium, K | 143 mg |
| Zinc, Zn | 1.3 mg |
| Selenium, Se | 4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 0.7 g |
| Starch | 19.6 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 13 µg |
| Folate, food | 13 µg |
| Water | 66.6 g |
| Tocopherol, beta | 0.1 mg |
| Tocopherol, gamma | 0.6 mg |
| Tocotrienol, alpha | 0.1 mg |
| Niacin | 2.6 mg |
| Folate, DFE | 13 µg |
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 1.3 kcal/g (127 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup194 g
Compare Spelt, cooked with Category Peers
Macaroni, vegetable, enriched, cooked vs Spelt, cooked
Compared to Macaroni, vegetable, enriched, cooked, Spelt, cooked has 9% less fiber and 1% lower calories per 100g.
Pasta, gluten-free, corn, cooked vs Spelt, cooked
Compared to Pasta, gluten-free, corn, cooked, Spelt, cooked has 19% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Spelt, cooked?
A standard 100-gram serving of Spelt, cooked contains 127 calories (531 kJ), alongside 5.5g of protein, 26.4g of carbohydrates, and 0.8g of fat.
In common serving sizes:- 194g (cup): ~246 kcal
Is Spelt, cooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 22.5g of net carbs per 100g (26.4g total carbs minus 3.9g fiber), consuming Spelt, cooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Spelt, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Spelt, cooked are:
- Manganese: 1.09 mg (47% of your daily value)
- Copper: 0.215 mg (24% of your daily value)
- Magnesium: 49 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169746).