Grains And Cereals • Deep Nutrition Analytics
Spelt, uncooked
As a recognized grains and cereals, Spelt, uncooked delivers 338 calories per 100g, with energy primarily anchored by carbohydrates (70.2g) to support daily activity. Notably, a single 100g serving delivers an exceptional 130% DV of Manganese (2.98 mg), making it an elite dietary source. Despite a higher energy concentration (3.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 14.6 g
- Carbohydrates
- 70.2 g
- Fat
- 2.4 g
- Fiber
- 10.7 g
Carbohydrate Quality & Sustained Energy
Spelt, uncooked delivers 70.2g of carbohydrates balanced with 10.7g of fiber, yielding 59.5g 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 |
|---|---|
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 70.2 g |
| Energy | 338 kcal |
| Total Sugars | 6.8 g |
| Protein | 14.6 g |
| Energy | 1410 kJ |
| Fiber, total dietary | 10.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3 mg |
| Copper | 0.5 mg |
| Magnesium | 136 mg |
| Phosphorus | 401 mg |
| Zinc | 3.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 3.6 µg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin A, IU | 10 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 27 mg |
| Potassium, K | 388 mg |
| Zinc, Zn | 3.3 mg |
| Selenium, Se | 11.7 µg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 136 mg |
| Phosphorus, P | 401 mg |
| Sodium, Na | 8 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 5 µg |
| Fatty acids, total saturated | 0.4 g |
| Fatty acids, total monounsaturated | 0.4 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| Lutein + zeaxanthin | 169 µg |
| Sucrose | 0.6 g |
| Glucose | 0.8 g |
| Maltose | 5.2 g |
| Water | 11 g |
| Tocopherol, beta | 0.3 mg |
| Tocopherol, gamma | 1.7 mg |
| Tocotrienol, alpha | 0.3 mg |
| Niacin | 6.8 mg |
| Pantothenic acid | 1.1 mg |
| Folate, DFE | 45 µg |
| Isoleucine | 0.6 g |
| Leucine | 1.1 g |
| Lysine | 0.4 g |
| Cystine | 0.3 g |
| Valine | 0.7 g |
| Arginine | 0.7 g |
| Histidine | 0.4 g |
| Aspartic acid | 0.8 g |
| Serine | 0.7 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Ash | 1.8 g |
| Starch | 53.9 g |
| Fructose | 0.2 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 45 µg |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| Folate, food | 45 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.4 g |
| Methionine | 0.3 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.4 g |
| Alanine | 0.5 g |
| Glutamic acid | 4.7 g |
| Glycine | 0.6 g |
| Proline | 1.6 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.4 mg of dietary iron (25% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 136 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- cup174 g
Compare Spelt, uncooked with Category Peers
Wheat, khorasan, uncooked vs Spelt, uncooked
Compared to Wheat, khorasan, uncooked, Spelt, uncooked has 4% less fiber and 0% higher calories per 100g.
Spelt, uncooked vs Buckwheat flour, whole-groat
Compared to Buckwheat flour, whole-groat, Spelt, uncooked has 7% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Spelt, uncooked?
A standard 100-gram serving of Spelt, uncooked contains 338 calories (1414 kJ), alongside 14.6g of protein, 70.2g of carbohydrates, and 2.4g of fat.
In common serving sizes:- 174g (cup): ~588 kcal
Is Spelt, uncooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 59.5g of net carbs per 100g (70.2g total carbs minus 10.7g fiber), consuming Spelt, uncooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Spelt, uncooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Spelt, uncooked are:
- Manganese: 2.98 mg (130% of your daily value)
- Copper: 0.511 mg (57% of your daily value)
- Magnesium: 136 mg (32% 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 169745).