Spelt, uncooked

Per 100g · Cereal Grains and Pasta · USDA SR Legacy

338

Calories

14.6g

Protein

70.2g

Carbs

2.43g

Fat

Macro Distribution (kcal)

Protein 16%
Carbs 78%
Fat 6%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 338 kcal —
Macronutrients
Water 11.0 g —
Protein 14.6 g
29% (High)
Total lipid (fat) 2.43 g
3% (Low)
Carbohydrate, by difference 70.2 g
26% (High)
Fiber, total dietary 10.7 g
38% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.406 g
2% (Low)
Fatty acids, total monounsaturated 0.445 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.364 mg
30% (High)
Riboflavin (Vitamin B2) 0.113 mg
9% (Low)
Niacin (Vitamin B3) 6.84 mg
43% (High)
Pantothenic acid (Vitamin B5) 1.07 mg
21% (High)
Vitamin B-6 — Pyridoxine 0.230 mg
14% (Moderate)
Biotin (Vitamin B7) 45.0 ug
11% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 5.00 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.790 mg
5% (Low)
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug
0% (Low)
Minerals
Calcium, Ca 27.0 mg
2% (Low)
Iron, Fe 4.44 mg
25% (High)
Magnesium, Mg 136.0 mg
32% (High)
Phosphorus, P 401.0 mg
32% (High)
Potassium, K 388.0 mg
8% (Low)
Sodium, Na 8.00 mg
0% (Low)
Zinc, Zn 3.28 mg
30% (High)
Copper, Cu 0.511 mg
57% (High)
Manganese, Mn 2.98 mg
130% (High)
Selenium, Se 11.7 ug
21% (High)
Other
Energy 1414.0 kj —
Ash 1.78 g —
Total Sugars 6.82 g —
Sucrose 0.590 g —
Glucose 0.840 g —
Fructose 0.240 g —
Lactose 0 g —
Maltose 5.15 g —
Galactose 0 g —
Starch 53.9 g —
Folic acid (Vitamin B9 — synthetic) 45.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 45.0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 10.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 169.0 ug —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.250 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 1.71 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.350 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin K1 — Phylloquinone 3.60 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.370 g —
SFA 17:0 (Margaric acid) 0 g —
SFA 18:0 (Stearic acid) 0.024 g —
SFA 20:0 (Arachidic acid) 0.004 g —
SFA 22:0 (Behenic acid) 0.008 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.003 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.423 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.019 g —
Fatty acids, total polyunsaturated 1.26 g —
PUFA 18:2 (Omega-6, Linoleic acid) 1.19 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.065 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.065 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
Tryptophan (EAA) 0.132 g —
Threonine (EAA) 0.443 g —
Isoleucine (EAA, BCAA) 0.552 g —
Leucine (EAA, BCAA) 1.07 g —
Lysine (EAA) 0.409 g —
Methionine (EAA) 0.258 g —
Cystine (conditionally essential) 0.330 g —
Phenylalanine (EAA) 0.737 g —
Tyrosine (conditionally essential) 0.377 g —
Valine (EAA, BCAA) 0.681 g —
Arginine (conditionally essential) 0.687 g —
Histidine (EAA) 0.360 g —
Alanine 0.534 g —
Aspartic acid 0.757 g —
Glutamic acid 4.65 g —
Glycine (conditionally essential) 0.602 g —
Proline (conditionally essential) 1.63 g —
Serine 0.725 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Spelt, uncooked is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (2% DV) B-Complex (14% DV)

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