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Spelt Flour

Spelt Flour

EverydayDry

Spelt flour is an ancient grain flour milled from spelt, a distinct wheat species with a nutty, slightly sweet flavor. While it contains gluten, its protein structure differs from modern wheat, making it more digestible for some individuals. This stone-ground flour retains more fiber, iron, and magnesium than refined wheat flour, producing baked goods with a tender yet hearty texture ideal for artisanal breads and pastries.

Macro Impact

A 1 cup serving contains 437 calories, 17g protein, 85g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 437 calories?
Walking3.5 mph, moderate pace
1 hour 42 min
YogaModerate effort, gentle pace
1 hour 14 min
SwimmingModerate effort, freestyle
56 min
Biking12-14 mph, moderate effort
45 min
StairsStair climbing, moderate pace
51 min
Running5 mph (12 min/mile)
37 min

Nutrition Facts

Serving size1 cup (120 g)
Amount per serving
Calories437
% Daily Value*
Total Fat3g
4%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.4g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate85g
31%
Dietary Fiber11g
40%
Total Sugars1g
Includes Added Sugars0g
0%
Protein17g
Vitamin D0mcg
0%
Calcium36mg
3%
Iron5mg
25%
Potassium420mg
9%

* 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
85 / 275 g
31%
Fiber
11 / 28 g
40%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
8 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
73 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
6%
Omega 9
0 g
Protein
Protein
17 / 80 g
22%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
35%
Leucine
1 / 3 g
36%
Lysine
1 / 2 g
22%
Methionine
0 / 1 g
23%
Phenylalanine
1 / 2 g
39%
Threonine
0 / 1 g
40%
Tryptophan
0 / 0 g
68%
Valine
1 / 2 g
34%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
5 g
Glycine
1 g
Proline
2 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
31%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
7 / 15 mg
44%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
22%
Biotin, B7
13 / 30 mcg
42%
Cobalamin, B12
0 / 2 mcg
0%
Folate
46 / 400 mcg
12%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
36 / 1k mg
4%
Copper
1 / 1 mg
71%
Iron
5 / 13 mg
35%
Magnesium
149 / 370 mg
40%
Manganese
4 / 2 mg
172%
Phosphorous
434 / 700 mg
62%
Potassium
420 / 3k mg
14%
Selenium
11 / 55 mcg
21%
Sodium
2 / 2.3k mg
0%
Zinc
4 / 10 mg
45%
Chromium
4 / 30 mcg
14%
Molybdenum
110 / 45 mcg
245%
Iodine
2 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
13 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

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

  1. 1.Flour, spelt, whole grain. USDA Foundational Foods. FDC ID 2003587.
  2. 2.Spelt wheat flour, bolted. Frida. Public Food Key 1722.
  3. 3.Spelt wheat flour, whole. Frida. Public Food Key 1723.
  4. 4.Flour, spelt. Australian Nutrient Database. Public Food Key F004004.

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.

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