Uncooked spelt

USDA name: Spelt, uncooked

588 calories in 1 cup (174 g). Per 100 g, protein: 14.6 g, carbohydrates: 70.2 g, fat: 2.4 g.

Serving
1
= 174 g
588KCAL

Uncooked spelt, 1 cup

588 calories

Protein
25.4 g
Carbs
122 g
Fat
4.2 g
Fiber
18.6 g
Sugars
11.9 g

Nutrition Facts

Serving size1 cup (174 g)
Amount per serving
Calories588
% Daily Value*
Total Fat 4.2 g5%
Saturated Fat 0.71 g4%
Cholesterol 0 mg0%
Sodium 13.9 mg1%
Total Carbohydrate 122 g44%
Dietary Fiber 18.6 g66%
Total Sugars 11.9 g
Protein 25.4 g
Calcium 47 mg4%
Iron 7.7 mg43%
Potassium 675 mg14%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Niacin (B3)74% 11.9 mg
  • Thiamin (B1)53% 0.63 mg
  • Pantothenic acid (B5)37% 1.9 mg
  • Vitamin B624% 0.4 mg
  • Folate20% 78.3 µg
  • Riboflavin (B2)15% 0.2 mg
  • Vitamin E9% 1.4 mg
  • Vitamin K5% 6.3 µg

Little or none: Vitamin A, Vitamin B12, Vitamin C.

minerals

% of the Daily Value in this serving

  • Manganese226% 5.2 mg
  • Copper99% 0.89 mg
  • Magnesium56% 237 mg
  • Phosphorus56% 698 mg
  • Zinc52% 5.7 mg
  • Iron43% 7.7 mg
  • Selenium37% 20.4 µg
  • Potassium14% 675 mg
  • Calcium4% 47 mg
  • Sodium1% 13.9 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid8.1 g
  • Proline2.8 g
  • Leucine•1.9 g
  • Aspartic acid1.3 g
  • Phenylalanine•1.3 g
  • Serine1.3 g
  • Arginine1.2 g
  • Valine•1.2 g
  • Glycine1 g
  • Isoleucine•0.96 g
  • Alanine0.93 g
  • Threonine•0.77 g
  • Lysine•0.71 g
  • Tyrosine0.66 g
  • Histidine•0.63 g
  • Cystine0.57 g
  • Methionine•0.45 g
  • Tryptophan•0.23 g

How it compares

Against other records in Cereal Grains and Pasta, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sugars

    Higher than 99%

    Same value as 0 of 121 other records.

    leastmost

  • Protein

    Higher than 92%

    Same value as 0 of 221 other records.

    leastmost

  • Fiber

    Higher than 86%

    Same value as 1 of 192 other records.

    leastmost

  • Potassium

    Higher than 86%

    Same value as 0 of 223 other records.

    leastmost

  • Iron

    Higher than 80%

    Same value as 1 of 223 other records.

    leastmost

  • Sodium

    Higher than 73%

    Same value as 4 of 223 other records.

    leastmost

Questions

How many calories are in uncooked spelt?
1 cup (174 g): 588 calories; protein: 25.4 g, carbohydrates: 122 g, fat: 4.2 g.
How much protein is in uncooked spelt?
14.6 g per 100 g. Its estimated share of calories is 17%, using 4 kcal per gram of protein.
How many net carbs are in uncooked spelt?
59.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 101 reported nutrients, per 100 g+
Water11 g
Energy338 kcal
Energy1,414 kj
Protein14.6 g
Total lipid (fat)2.4 g
Ash1.8 g
Carbohydrate, by difference70.2 g
Fiber, total dietary10.7 g
Total Sugars6.8 g
Sucrose0.59 g
Glucose0.84 g
Fructose0.24 g
Lactose0 g
Maltose5.2 g
Galactose0 g
Starch53.9 g
Calcium, Ca27 mg
Iron, Fe4.4 mg
Magnesium, Mg136 mg
Phosphorus, P401 mg
Potassium, K388 mg
Sodium, Na8 mg
Zinc, Zn3.3 mg
Copper, Cu0.51 mg
Manganese, Mn3 mg
Selenium, Se11.7 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.36 mg
Riboflavin0.11 mg
Niacin6.8 mg
Pantothenic acid1.1 mg
Vitamin B-60.23 mg
Folate, total45 µg
Folic acid0 µg
Folate, food45 µg
Folate, DFE45 µg
Vitamin B-120 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta5 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU10 iu
Lycopene0 µg
Lutein + zeaxanthin169 µg
Vitamin E (alpha-tocopherol)0.79 mg
Tocopherol, beta0.25 mg
Tocopherol, gamma1.7 mg
Tocopherol, delta0 mg
Tocotrienol, alpha0.35 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin K (phylloquinone)3.6 µg
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)0 µg
Fatty acids, total saturated0.41 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 15:00 g
SFA 16:00.37 g
SFA 17:00 g
SFA 18:00.024 g
SFA 20:00.004 g
SFA 22:00.008 g
Fatty acids, total monounsaturated0.45 g
MUFA 14:10 g
MUFA 15:10 g
MUFA 16:10.003 g
MUFA 17:10 g
MUFA 18:10.42 g
MUFA 20:10.019 g
Fatty acids, total polyunsaturated1.3 g
PUFA 18:21.2 g
PUFA 18:30.065 g
PUFA 18:3 n-3 c,c,c (ALA)0.065 g
PUFA 18:3 n-6 c,c,c0 g
PUFA 20:2 n-6 c,c0 g
PUFA 20:30 g
PUFA 20:40 g
Cholesterol0 mg
Tryptophan0.13 g
Threonine0.44 g
Isoleucine0.55 g
Leucine1.1 g
Lysine0.41 g
Methionine0.26 g
Cystine0.33 g
Phenylalanine0.74 g
Tyrosine0.38 g
Valine0.68 g
Arginine0.69 g
Histidine0.36 g
Alanine0.53 g
Aspartic acid0.76 g
Glutamic acid4.7 g
Glycine0.6 g
Proline1.6 g
Serine0.72 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169745, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.