Grains & Legumes
Spelt, raw Nutrition Facts
Spelt is an ancient wheat grain known for its nutty flavor and excellent nutritional profile. It contains more protein and minerals than modern wheat varieties.
Nutrition Facts
Per 100g serving
Calories338
% Daily Value*
Total Fat
2.4g4%
Saturated Fat
0.4g2%
Trans Fat
0.0g
Polyunsaturated Fat
1.3g
Monounsaturated Fat
0.3g
Cholesterol
-0%
Sodium
8mg0%
Total Carbohydrate
70.0g23%
Dietary Fiber
11.0g39%
Total Sugars
1.5g
Protein
15.0g30%
Vitamin A
5mcg1%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.8mg5%
Vitamin K
3.0mcg3%
Vitamin B6
0.2mg14%
Vitamin B12
-0%
Folate
45mcg11%
Calcium
27mg2%
Iron
4.4mg24%
Potassium
388mg8%
Magnesium
136mg32%
Zinc
3.3mg30%
*The % Daily Value (DV) 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.
Health Benefits
- ✓High protein content supports muscle health
- ✓Rich in fiber for digestive wellness
- ✓Excellent source of magnesium and phosphorus
- ✓Contains B vitamins for energy production
Best For
Baking and cooking whole grainsGrain saladsPorridge and breakfast bowls
Storage
Store raw spelt in an airtight container in a cool, dry place for up to 1 year.
Serving Sizes
100g338 cal
1/4 cup162 cal
Frequently Asked Questions
Is spelt easier to digest than wheat?
Some people find spelt easier to digest than modern wheat, though it still contains gluten and is not suitable for those with celiac disease.
How much protein is in spelt?
Raw spelt contains 15g of protein per 100g, making it one of the higher-protein grains.
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