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Food · Cereal Grains and Pasta

Spelt nutrition facts

A typical portion of spelt (1 cup; 194 g, cooked) has 250 calories and 11g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 127 calories (cooked) to 338 (uncooked).

Nutrition Facts

Serving size1 cup (194g)
Amount per serving
Calories250
% Daily Value*
Total Fat 1.5g2%
Saturated Fat not declared
Trans Fat not declared
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 51g19%
Dietary Fiber 8g27%
Total Sugars not declared
Includes Added Sugars not declared
Protein 11g21%
Vitamin D not declared
Calcium 20mg1%
Iron 3.2mg18%
Potassium 280mg6%

* 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 for Spelt, cooked, 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
Sodium per 100 g
5mg
more than 12% of reference foods

1 cup weighs 194 g in USDA's record for Spelt, cooked (FDC 169746); across 2 records of spelt USDA weighs it at 174 to 194 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 78% carbohydrate, 6% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

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.

Every form of spelt USDA describes

Uncooked has the most calories per 100 g (338); the fewest: Cooked (127)

Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338Calories per 100 g by USDA description of speltCooked127Uncooked338
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of spelt, per 100 g
USDA descriptionCaloriesProteinFatSodium
Spelt, cooked1275.5 g0.9 g5 mg
Spelt, uncooked33814.6 g2.4 g8 mg

Every nutrient in this record (39)

The portion is 1 cup (194 g); % DV is for that portion.

Energy, macronutrients and sugars (9)
NutrientPer portionPer 100 g% DV
Protein10.7 g5.50 g21%
Total lipid (fat)1.65 g0.85 g2%
Carbohydrate, by difference51.3 g26.4 g19%
Ash1.26 g0.65 g
Energy246 kcal127 kcal
Starch38.0 g19.6 g
Water129 g66.6 g
Fiber, total dietary7.57 g3.90 g27%
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca19.4 mg10.0 mg1%
Iron, Fe3.24 mg1.67 mg18%
Magnesium, Mg95.1 mg49.0 mg23%
Phosphorus, P291 mg150 mg23%
Potassium, K277 mg143 mg6%
Sodium, Na9.70 mg5.00 mg0%
Zinc, Zn2.42 mg1.25 mg22%
Copper, Cu0.42 mg0.21 mg46%
Manganese, Mn2.12 mg1.09 mg92%
Selenium, Se7.76 µg4.00 µg14%
Vitamins (20)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Vitamin E (alpha-tocopherol)0.50 mg0.26 mg3%
Tocopherol, beta0.16 mg0.080 mg
Tocopherol, gamma1.07 mg0.55 mg
Tocopherol, delta0 mg0 mg
Tocotrienol, alpha0.21 mg0.11 mg
Tocotrienol, beta0 mg0 mg
Tocotrienol, gamma0 mg0 mg
Tocotrienol, delta0 mg0 mg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.20 mg0.10 mg17%
Riboflavin0.058 mg0.030 mg4%
Niacin4.99 mg2.57 mg31%
Vitamin B-60.16 mg0.080 mg9%
Folate, total25.2 µg13.0 µg
Vitamin B-120 µg0 µg0%
Folic acid0 µg0 µg
Folate, food25.2 µg13.0 µg
Folate, DFE25.2 µg13.0 µg6%

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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in spelt?

250 in 1 cup (194 g) of cooked; 127 to 338 per 100 g across USDA's descriptions.

How much protein is in spelt?

11g in 1 cup; 5.5 g per 100 g.

How much sodium is in spelt?

10mg in 1 cup; 5 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov