Grains & Cereals

Spelt Nutrition Facts

FoodData Central Updated 30 March 2026

Spelt contains 246.4 calories, 10.7g protein, 51.3g carbs, and 1.6g fat. An ancient cousin of wheat with a sweet, nutty taste and more protein than modern varieties.

246.4

cal

51.3g

carbs

10.7g

protein

1.6g

fat

7.6g

fiber

—

sugar

Vitamins in Spelt

Per 1 cup cooked ~194g

Vitamin E
0.5mg
3%
Vitamin B6
0.16mg
9%
Thiamin (B1)
0.2mg
17%
Riboflavin (B2)
0.06mg
4%
Niacin (B3)
4.99mg
31%
Folate
25.2mcg
6%

Minerals in Spelt

Per 1 cup cooked ~194g

Calcium
19.4mg
1%
Iron
3.24mg
18%
Magnesium
95.1mg
23%
Phosphorus
291mg
23%
Potassium
277mg
6%
Sodium
9.7mg
<1%
Zinc
2.42mg
22%
Selenium
7.76mcg
14%
Copper
0.42mg
46%
Manganese
2.12mg
92%

Learn More About Spelt

How Many Calories Are In Spelt? How Many Carbs Are In Spelt? How Much Protein Is In Spelt? How Much Fat Is In Spelt? How Much Fiber Is In Spelt? What Is Spelt Good For? Is Spelt Healthy?

Similar Foods

Compare Spelt with other grains & cereals.

Sweet Potato

112 cal | 2.1g protein | 26.1g carbs

Potato

116 cal | 3.2g protein | 26.3g carbs

Rice

205 cal | 4.3g protein | 44.6g carbs

Brown Rice

240 cal | 5.3g protein | 49.9g carbs

Quinoa

222 cal | 8.1g protein | 39.4g carbs

Oats

307 cal | 10.7g protein | 54.8g carbs
Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source
FDA Safety Standards
HHS Health Standards
NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.

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