USDA reference food · Cereal Grains and Pasta
Spelt, cooked
1 cup of spelt, cooked (194 g) has 250 calories, 11g of protein, 1.5g of fat and 8g of fiber (USDA FoodData Central, SR Legacy, FDC 169746). It is one of 2 USDA descriptions of spelt.
FoodData Central 169746, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 5.5g
- more than 40% of 8,218 USDA reference foods
- Calories per 100 g
- 127
- more than 35% of reference foods
- Fiber per 100 g
- 3.9g
- more than 85% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169746); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese2.1 mg in 1 cup (194 g), 92% of the Daily Value
- Copper0.4 mg in 1 cup (194 g), 46% of the Daily Value
- Niacin5.0 mg in 1 cup (194 g), 31% of the Daily Value
- Phosphorus291 mg in 1 cup (194 g), 23% of the Daily Value
- Magnesium95 mg in 1 cup (194 g), 23% of the Daily Value
- Zinc2.4 mg in 1 cup (194 g), 22% of the Daily Value
- Thiamin0.2 mg in 1 cup (194 g), 17% of the Daily Value
- Selenium7.8 µg in 1 cup (194 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 169746), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 78% carbohydrate, 6% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 127 | 35% |
| Protein | 5.50 g | 40% |
| Total fat | 0.85 g | 26% |
| Carbohydrate | 26.4 g | 75% |
| Fiber | 3.90 g | 85% |
| Sodium | 5.00 mg | 12% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (39)
The portion is 1 cup (194 g); % DV is for that portion.
Energy, macronutrients and sugars (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 10.7 g | 5.50 g | 21% |
| Total lipid (fat) | 1.65 g | 0.85 g | 2% |
| Carbohydrate, by difference | 51.3 g | 26.4 g | 19% |
| Ash | 1.26 g | 0.65 g | |
| Energy | 246 kcal | 127 kcal | |
| Starch | 38.0 g | 19.6 g | |
| Water | 129 g | 66.6 g | |
| Fiber, total dietary | 7.57 g | 3.90 g | 27% |
| Cholesterol | 0 mg | 0 mg | 0% |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.4 mg | 10.0 mg | 1% |
| Iron, Fe | 3.24 mg | 1.67 mg | 18% |
| Magnesium, Mg | 95.1 mg | 49.0 mg | 23% |
| Phosphorus, P | 291 mg | 150 mg | 23% |
| Potassium, K | 277 mg | 143 mg | 6% |
| Sodium, Na | 9.70 mg | 5.00 mg | 0% |
| Zinc, Zn | 2.42 mg | 1.25 mg | 22% |
| Copper, Cu | 0.42 mg | 0.21 mg | 46% |
| Manganese, Mn | 2.12 mg | 1.09 mg | 92% |
| Selenium, Se | 7.76 µg | 4.00 µg | 14% |
Vitamins (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.50 mg | 0.26 mg | 3% |
| Tocopherol, beta | 0.16 mg | 0.080 mg | |
| Tocopherol, gamma | 1.07 mg | 0.55 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.21 mg | 0.11 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.20 mg | 0.10 mg | 17% |
| Riboflavin | 0.058 mg | 0.030 mg | 4% |
| Niacin | 4.99 mg | 2.57 mg | 31% |
| Vitamin B-6 | 0.16 mg | 0.080 mg | 9% |
| Folate, total | 25.2 µg | 13.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 25.2 µg | 13.0 µg | |
| Folate, DFE | 25.2 µg | 13.0 µg | 6% |
Source: USDA FoodData Central, FDC 169746: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat spelt
USDA lists 2 preparations of spelt. The spelt page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 85% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov