Know what’s on your plate
Spelt
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 127 kcal —
- Protein 5.5 g 11%
- Carbohydrate 23 g 8%
- Fat 0.9 g 1%
- Fibre 3.9 g 14%
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin E 0.26 mg 2%
- Thiamin (B1) 0.1 mg 9%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 2.6 mg 16%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 13 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 10 mg 1%
- Iron 1.7 mg 9%
- Magnesium 49 mg 12%
- Phosphorus 150 mg 12%
- Potassium 143 mg 3%
- Zinc 1.3 mg 11%
- Copper 0.22 mg 24%
- Manganese 1.1 mg 47%
- Selenium 4 µg 7%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 127 | 5.5 g | 23 g | 0.9 g |
| 1 × cup | 194 g | 246 | 11 g | 44 g | 1.6 g |
| 2 × cup | 388 g | 493 | 21 g | 88 g | 3.3 g |
| ½ × cup | 97 g | 123 | 5.3 g | 22 g | 0.8 g |
| 3 × cup | 582 g | 739 | 32 g | 131 g | 4.9 g |
| 4 × cup | 776 g | 986 | 43 g | 175 g | 6.6 g |
Similar foods
- Spelt flourraw339 kcal / 100 g
- Spelt dinkel wheatboiled with salt135 kcal / 100 g
- Spelt whole grainboiled177 kcal / 100 g
- Spelt semolinaboiled37 kcal / 100 g
- Pearled spelt261 kcal / 100 g
- Spaghetticooked102 kcal / 100 g
- Kamut khorasan wheatcooked132 kcal / 100 g
- Bulgurcooked83 kcal / 100 g
- Milletcooked119 kcal / 100 g
- Spelt coarse mealboiled51 kcal / 100 g
Questions about Spelt
How do you cook whole spelt grains?
Rinse them, then simmer in plenty of water for about 45–60 minutes until tender but still chewy; drain off any excess. Soaking them overnight can shorten the cooking time to roughly 30–40 minutes.
Do you need to soak spelt before cooking it?
No, but soaking whole spelt grains overnight helps them cook faster and more evenly. Drain and rinse them before simmering.
What can you make with spelt?
Toss cooked spelt into a salad with roasted vegetables, herbs and a sharp dressing, or add it to vegetable soup for a chewy, filling texture. It also works in grain bowls in place of rice or barley.
Can you use spelt flour instead of plain flour?
Usually, yes: you can swap it into many bread, pancake and biscuit recipes. Spelt dough can become tough if overmixed, so mix it only until combined and add liquid gradually, as it may need a little less.
How should you store spelt?
Keep dry spelt grains or flour in an airtight container in a cool, dry cupboard, away from sunlight. Once cooked, refrigerate it in a covered container and use within about three days.
Does spelt contain gluten?
Yes. Spelt is a type of wheat and contains gluten, so it is not suitable for people who need to avoid gluten.
Is spelt the same as farro?
Not always: farro is a name used for several ancient wheat grains, including spelt, emmer and einkorn. Check the grain named on the packet if you need a particular type.
Source: USDA FoodData Central 169746 · per 100 g · carbohydrate per EU label, fibre excluded
