Spelt
An ancient wheat species with a nutty flavour and good protein content.
Nutrition per 100 g
Standardised to 100 g of spelt, cooked for fair comparison. Typical serving: 100 g cooked — 127 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 127 kcal | 127 kcal | 100 kcal |
| Protein | 5.5 g | 5.5 g | 4.3 g |
| Carbohydrate | 26 g | 26 g | 20.5 g |
| Fat | 0.9 g | 0.9 g | 0.7 g |
| Fibre | 3.9 g | 3.9 g | 3.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of spelt, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.26 mg | 0.26 mg | 2% |
| Thiamin | 0.1 mg | 0.1 mg | 8% |
| Riboflavin | 0.03 mg | 0.03 mg | 2% |
| Niacin | 2.6 mg | 2.6 mg | 16% |
| Vitamin B6 | 0.08 mg | 0.08 mg | 5% |
| Folate | 13 µg | 13 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 10 mg | 10 mg | <1% |
| Iron | 1.7 mg | 1.7 mg | 9% |
| Magnesium | 49 mg | 49 mg | 12% |
| Phosphorus | 150 mg | 150 mg | 12% |
| Potassium | 143 mg | 143 mg | 3% |
| Sodium | 5 mg | 5 mg | <1% |
| Zinc | 1.3 mg | 1.3 mg | 12% |
| Selenium | 4 µg | 4 µg | 7% |
| Copper | 0.22 mg | 0.22 mg | 24% |
| Manganese | 1.1 mg | 1.1 mg | 48% |
Source: USDA FoodData Central — Spelt, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat spelt?
- More protein than most cooked grains.
- Chewy texture that holds up in salads.
How to include it
- Simmer and use as a base for grain bowls.
- Cook a batch and freeze in portions.
Things to consider
- Contains gluten despite being an 'ancient' grain.
- Takes 40–50 minutes to cook unless soaked.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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