Spelt, uncooked

1 cup (174 g): 588 kcal, 25.4 g protein, 122.1 g carbohydrate and 4.2 g fat.

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Nutrition Facts

Serving size1 cup (174 g)

Amount per serving

Calories590

% Daily Value*

Total Fat 4g	5%
Saturated Fat 0.5g	4%
Trans Fat —
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 122g	44%
Dietary Fiber 19g	66%
Total Sugars 12g
Includes Added Sugars ≤12g	≤24%
Protein 25g	51%
Vitamin D —
Calcium 50mg	4%
Iron 7.7mg	45%
Potassium 680mg	15%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (174 g) gives you

High in Protein (51% DV), Dietary fiber (66% DV), Iron (43% DV), Magnesium (56% DV), Phosphorus (56% DV), Zinc (52% DV), Copper (99% DV), Manganese (226% DV), Selenium (37% DV), Thiamin (B1) (53% DV), Niacin (B3) (74% DV), Pantothenic acid (B5) (37% DV), Vitamin B6 (24% DV), Folate (20% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

16% protein · 78% carbohydrate · 6% fat

Protein: 25 g 16%
Carbs: 122 g 78%
Fat: 4 g 6%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 22% of foods
Protein: more than 63% of foods
Total fat: less than 63% of foods
Carbohydrate: more than 91% of foods
Dietary fiber: more than 97% of foods
Total sugars: less than 27% of foods
Sodium: less than 84% of foods

All nutrients (52)

Amounts for 1 cup (174 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	588 kcal	338 kcal
Protein	25.4 g	14.6 g	51%
Carbohydrate	122 g	70.2 g	44%
Dietary fiber	18.6 g	10.7 g	66%
Total sugars	11.9 g	6.82 g
Starch	93.8 g	53.9 g
Water	19.2 g	11 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	4.23 g	2.43 g	5%
Saturated fat	0.706 g	0.406 g	4%
Monounsaturated fat	0.774 g	0.445 g
Polyunsaturated fat	2.19 g	1.26 g
Omega-3 ALA	0.113 g	0.065 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	47 mg	27 mg	4%
Iron	7.73 mg	4.44 mg	43%
Magnesium	237 mg	136 mg	56%
Phosphorus	698 mg	401 mg	56%
Potassium	675 mg	388 mg	14%
Sodium	13.9 mg	8 mg	1%
Zinc	5.71 mg	3.28 mg	52%
Copper	0.889 mg	0.511 mg	99%
Manganese	5.19 mg	2.98 mg	226%
Selenium	20.4 mcg	11.7 mcg	37%

Vitamins (11)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	1.37 mg	0.79 mg	9%
Vitamin K	6.26 mcg	3.6 mcg	5%
Thiamin (B1)	0.633 mg	0.364 mg	53%
Riboflavin (B2)	0.197 mg	0.113 mg	15%
Niacin (B3)	11.9 mg	6.84 mg	74%
Pantothenic acid (B5)	1.86 mg	1.07 mg	37%
Vitamin B6	0.4 mg	0.23 mg	24%
Folate	78.3 mcg	45 mcg	20%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.23 g	0.132 g
Threonine	0.771 g	0.443 g
Isoleucine	0.96 g	0.552 g
Leucine	1.86 g	1.07 g
Lysine	0.712 g	0.409 g
Methionine	0.449 g	0.258 g
Cystine	0.574 g	0.33 g
Phenylalanine	1.28 g	0.737 g
Tyrosine	0.656 g	0.377 g
Valine	1.18 g	0.681 g
Arginine	1.2 g	0.687 g
Histidine	0.626 g	0.36 g
Alanine	0.929 g	0.534 g
Aspartic acid	1.32 g	0.757 g
Glutamic acid	8.09 g	4.65 g
Glycine	1.05 g	0.602 g
Proline	2.83 g	1.63 g
Serine	1.26 g	0.725 g

Similar foods

Sources

USDA FoodData Central record 169745(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.