USDA reference food · Cereal Grains and Pasta
Spelt, uncooked
1 cup of spelt, uncooked (174 g) has 590 calories, 25g of protein, 4g of fat and 19g of fiber (USDA FoodData Central, SR Legacy, FDC 169745). It is one of 2 USDA descriptions of spelt.
FoodData Central 169745, 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
- 14.6g
- more than 63% of 8,218 USDA reference foods
- Calories per 100 g
- 338
- more than 78% of reference foods
- Fiber per 100 g
- 10.7g
- more than 97% 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 169745); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese5.2 mg in 1 cup (174 g), 226% of the Daily Value
- Copper0.9 mg in 1 cup (174 g), 99% of the Daily Value
- Niacin12 mg in 1 cup (174 g), 74% of the Daily Value
- Magnesium237 mg in 1 cup (174 g), 56% of the Daily Value
- Phosphorus698 mg in 1 cup (174 g), 56% of the Daily Value
- Thiamin0.6 mg in 1 cup (174 g), 53% of the Daily Value
- Zinc5.7 mg in 1 cup (174 g), 52% of the Daily Value
- Selenium20 µg in 1 cup (174 g), 37% of the Daily Value
- Vitamin B60.4 mg in 1 cup (174 g), 24% of the Daily Value
- Folate78 µg DFE in 1 cup (174 g), 20% of the Daily Value
- Riboflavin0.2 mg in 1 cup (174 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 169745), 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 | 338 | 78% |
| Protein | 14.6 g | 63% |
| Total fat | 2.43 g | 37% |
| Carbohydrate | 70.2 g | 91% |
| Fiber | 10.7 g | 97% |
| Total sugars | 6.82 g | 74% |
| Sodium | 8.00 mg | 16% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (99)
The portion is 1 cup (174 g); % DV is for that portion.
Energy, macronutrients and sugars (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 25.4 g | 14.6 g | 51% |
| Total lipid (fat) | 4.23 g | 2.43 g | 5% |
| Carbohydrate, by difference | 122 g | 70.2 g | 44% |
| Ash | 3.10 g | 1.78 g | |
| Energy | 588 kcal | 338 kcal | |
| Starch | 93.8 g | 53.9 g | |
| Sucrose | 1.03 g | 0.59 g | |
| Glucose | 1.46 g | 0.84 g | |
| Fructose | 0.42 g | 0.24 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 8.96 g | 5.15 g | |
| Water | 19.2 g | 11.0 g | |
| Total Sugars | 11.9 g | 6.82 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 18.6 g | 10.7 g | 66% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.71 g | 0.41 g | 4% |
| Fatty acids, total monounsaturated | 0.77 g | 0.45 g | |
| Fatty acids, total polyunsaturated | 2.19 g | 1.26 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 47.0 mg | 27.0 mg | 4% |
| Iron, Fe | 7.73 mg | 4.44 mg | 43% |
| Magnesium, Mg | 237 mg | 136 mg | 56% |
| Phosphorus, P | 698 mg | 401 mg | 56% |
| Potassium, K | 675 mg | 388 mg | 14% |
| Sodium, Na | 13.9 mg | 8.00 mg | 1% |
| Zinc, Zn | 5.71 mg | 3.28 mg | 52% |
| Copper, Cu | 0.89 mg | 0.51 mg | 99% |
| Manganese, Mn | 5.19 mg | 2.98 mg | 226% |
| Selenium, Se | 20.4 µg | 11.7 µg | 37% |
Vitamins (29)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 8.70 µg | 5.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.37 mg | 0.79 mg | 9% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 294 µg | 169 µg | |
| Tocopherol, beta | 0.43 mg | 0.25 mg | |
| Tocopherol, gamma | 2.98 mg | 1.71 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.61 mg | 0.35 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 | 0.63 mg | 0.36 mg | 53% |
| Riboflavin | 0.20 mg | 0.11 mg | 15% |
| Niacin | 11.9 mg | 6.84 mg | 74% |
| Pantothenic acid | 1.86 mg | 1.07 mg | |
| Vitamin B-6 | 0.40 mg | 0.23 mg | 24% |
| Folate, total | 78.3 µg | 45.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 6.26 µg | 3.60 µg | 5% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 78.3 µg | 45.0 µg | |
| Folate, DFE | 78.3 µg | 45.0 µg | 20% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.23 g | 0.13 g | |
| Threonine | 0.77 g | 0.44 g | |
| Isoleucine | 0.96 g | 0.55 g | |
| Leucine | 1.86 g | 1.07 g | |
| Lysine | 0.71 g | 0.41 g | |
| Methionine | 0.45 g | 0.26 g | |
| Cystine | 0.57 g | 0.33 g | |
| Phenylalanine | 1.28 g | 0.74 g | |
| Tyrosine | 0.66 g | 0.38 g | |
| Valine | 1.18 g | 0.68 g | |
| Arginine | 1.20 g | 0.69 g | |
| Histidine | 0.63 g | 0.36 g | |
| Alanine | 0.93 g | 0.53 g | |
| Aspartic acid | 1.32 g | 0.76 g | |
| Glutamic acid | 8.09 g | 4.65 g | |
| Glycine | 1.05 g | 0.60 g | |
| Proline | 2.83 g | 1.63 g | |
| Serine | 1.26 g | 0.72 g |
Fatty acids (22)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.64 g | 0.37 g | |
| SFA 18:0 | 0.042 g | 0.024 g | |
| SFA 20:0 | 0.0070 g | 0.0040 g | |
| MUFA 18:1 | 0.74 g | 0.42 g | |
| PUFA 18:2 | 2.08 g | 1.19 g | |
| PUFA 18:3 | 0.11 g | 0.065 g | |
| PUFA 20:4 | 0 g | 0 g | |
| SFA 22:0 | 0.014 g | 0.0080 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0052 g | 0.0030 g | |
| MUFA 20:1 | 0.033 g | 0.019 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169745: 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 97% 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