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Spelt

Spelt

EverydayDry

Spelt is an ancient whole grain wheat variety characterized by its nutty flavor and chewy texture. While it contains gluten, its protein structure differs from modern wheat, making it more digestible for some individuals with mild gluten sensitivities. This nutrient-dense grain retains its protective husk during milling, preserving higher levels of fiber, iron, and magnesium compared to refined wheat products. Spelt flour and whole berries are commonly used in artisanal breads, pasta, and hearty grain bowls.

Macro Impact

A 1/4 cup serving contains 169 calories, 7g protein, 35g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 169 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories169
% Daily Value*
Total Fat1g
2%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate35g
13%
Dietary Fiber5g
19%
Total Sugars3g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron2mg
12%
Potassium194mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
35 / 275 g
13%
Fiber
5 / 28 g
19%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
26 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
17%
Leucine
1 / 3 g
17%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
19%
Threonine
0 / 1 g
19%
Tryptophan
0 / 0 g
21%
Valine
0 / 2 g
16%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
23 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
28%
Iron
2 / 13 mg
17%
Magnesium
68 / 370 mg
18%
Manganese
2 / 2 mg
73%
Phosphorous
201 / 700 mg
29%
Potassium
194 / 3k mg
6%
Selenium
6 / 55 mcg
11%
Sodium
4 / 2.3k mg
0%
Zinc
2 / 10 mg
17%
Chromium
2 / 30 mcg
6%
Molybdenum
33 / 45 mcg
73%
Iodine
1 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Spelt, uncooked. USDA Standard Reference, Legacy. Food ID 169745.
  2. 2.Grains, spelt, uncooked. Canadian Nutrient File. Food ID 6191.
  3. 3.Pearled spelt. Frida. Public Food Key 1729.
  4. 4.Spelt, uncooked. Australian Nutrient Database. Public Food Key F008745.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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