Spelt Nutrition Facts: Calories, Macros & Health Benefits
Summary: One half cup (90g) of spelt contains 303 calories, 13.1g protein, 63.2g carbs, and 2.2g fat. Spelt is a good source of iron, magnesium, zinc.
Nutrition Facts — half cup (90g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 303 kcal | 15% |
| Protein | 13.1g | 26% |
| Carbohydrates | 63.2g | 23% |
| Total Fat | 2.2g | 3% |
| Fiber | 9.6g | 34% |
| Sugar | 6.1g | -- |
| Saturated Fat | 0.36g | 2% |
| Sodium | 7.2mg | 0% |
| Potassium | 349.2mg | 7% |
| Calcium | 24.3mg | 2% |
| Iron | 4.0mg | 22% |
| Magnesium | 122.4mg | 29% |
| Zinc | 3.0mg | 27% |
| Vitamin B6 | 0.21mg | 12% |
| Folate | 40.5mcg | 10% |
| Vitamin K | 3.2mcg | 3% |
| Phosphorus | 360.9mg | 29% |
Is Spelt Good for You?
Spelt provides 303 calories per half cup (90g) with 13.1g of protein, 63.2g of carbohydrates, and 2.2g of fat. It is a source of iron (22% dv), magnesium (29% dv), zinc (27% dv).
Key Health Benefits of Spelt
- Good source of iron (22% dv)
- Good source of magnesium (29% dv)
- Good source of zinc (27% dv)
- Good source of vitamin b6 (12% dv)
- Good source of folate (10% dv)
- Contains 9.6g of dietary fiber per serving
- Provides 13.1g of protein per serving
Frequently Asked Questions
How many calories is in spelt?
One half cup (90g) of spelt contains 303 calories.
How much protein is in spelt?
One half cup (90g) of spelt provides 13.1g of protein.
Is spelt vegetarian?
Yes, spelt is suitable for vegetarian diets.
Is spelt vegan?
Yes, spelt is completely plant-based and vegan-friendly.
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Nutrition data sourced from USDA FoodData Central. Track spelt and thousands of other foods with the Gram app.