Spelt
Spelt, uncooked
Nutrition Facts & Macros
| Amount Per Serving | Per 0.3 cup (43.5g) | |
|---|---|---|
| Calories 155 | Calories from Fat 10 | |
| % Daily Value* | ||
| Total Fat 1g | 1% | |
| Saturated Fat 0g | 1% | |
| Monounsaturated Fat 0.2g | ||
| Polyunsaturated (PUFA) 0.5g | ||
| Omega-3 Fat 0g | 2% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 3mg | 0% | |
| Total Carbohydrate 31g | 11% | |
| Dietary Fiber 5g | 17% | |
| Sugar 3g | ||
| Alcohol 0g | ||
| Protein 6g | 5% | |
| Vitamin C 0mg | 0% | |
| Vitamin D 0IU | 0% | |
| Iron 1.9mg | 11% | |
| Calcium 12mg | 1% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0.1mg | 6% | |
| Vitamin K 2mcg | 2% | |
| Vitamin E 0.3mg | 2% | |
| Vitamin A 4IU | 0% | |
| Folate 20mcg | 5% | |
| Potassium 169mg | 4% | |
| Magnesium 59mg | 14% | |
| Zinc 1.4mg | 13% | |
| Niacin 3mg | 15% | |
| Riboflavin 0mg | 4% | |
| Thiamin 0.2mg | 13% | |
| Phosphorus 174mg | 14% | |
| Selenium 5mcg | 9% | |
| Manganese 1.3mg | 56% | |
| Copper 0.2mg | 25% | |
| Choline 0mg | 0% | |
| Pantothenic acid 0.5mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 0.3 cup (43.5g)
| Ash | 0.8g | |
|---|---|---|
| Starch | 23.5g | |
| Sucrose | 0.3g | |
| Glucose (dextrose) | 0.4g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 2.2g | |
| Water | 4.8g | |
| Energy | 615.1kJ | |
| Galactose | 0g | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 0mcg | |
| Carotene, beta | 2.2mcg | |
| Carotene, alpha | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 73.5mcg | |
| Tocopherol, beta | 0.1mg | |
| Tocopherol, gamma | 0.7mg | |
| Tocopherol, delta | 0mg | |
| Tocotrienol, alpha | 0.2mg | |
| Tocotrienol, beta | 0mg | |
| Tocotrienol, gamma | 0mg | |
| Tocotrienol, delta | 0mg | |
| Menaquinone-4 | 0mcg | |
| Dihydrophylloquinone | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 19.6mcg | |
| Folate, DFE | 19.6mcg | |
| Tryptophan | 0.1g | |
| Threonine | 0.2g | |
| Isoleucine | 0.2g | |
| Leucine | 0.5g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Cystine | 0.1g | |
| Phenylalanine | 0.3g | |
| Tyrosine | 0.2g | |
| Valine | 0.3g | |
| Arginine | 0.3g | |
| Histidine | 0.2g | |
| Alanine | 0.2g | |
| Aspartic acid | 0.3g | |
| Glutamic acid | 2g | |
| Glycine | 0.3g | |
| Proline | 0.7g | |
| Serine | 0.3g | |
| Gamma-linolenic acid | 0g | |
| Alpha-linolenic acid (ALA) | 0g | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Spelt FAQ
Table of Contents
- Is spelt gluten-free?
- Is spelt low histamine?
- Is spelt high in carbs?
- Does spelt contain lectins?
- Is spelt low oxalate?
- Is spelt high in protein?
- Is spelt low FODMAP?
Is spelt gluten-free?
No, spelt is not gluten-free. It is a type of wheat and contains gluten. Spelt is therefore not a suitable choice for people with celiac disease or gluten intolerance.
Is spelt low histamine?
Spelt does contain histamine but in moderate amounts. However, histamine content can vary based on the preparation method and the individual’s sensitivity to histamine. If you are following a low-histamine diet due to a specific health condition, it is advisable to monitor how you personally react to spelt.
Is spelt high in carbs?
Yes, spelt is high in carbs. A cup of cooked spelt (about 194 grams) contains around 51 grams of carbohydrates. To put this into perspective, the Recommended Daily Allowance (RDA) for carbs for an average adult is around 130 grams.
Does spelt contain lectins?
Yes, spelt does contain lectins, as do most grains. Lectins are proteins that bind to carbohydrates and can have a wide range of biological effects. It’s important to note that cooking significantly reduces the lectin content in foods. Hence, eating properly prepared spelt should not usually cause an adverse health effect for most people.
Is spelt low oxalate?
No, spelt is not considered a low oxalate food. In fact, a significant portion of its makeup is oxalates, which can interfere with the absorption of calcium in your body. While the specific quantity can vary depending on the variant of spelt, grains and whole grains are generally known to have higher oxalate content.
Is spelt high in protein?
Yes, spelt is relatively high in protein for a grain. One cup of cooked spelt contains about 10.7 grams of protein. To put that in perspective, the recommended daily protein intake is 46 grams for women and 56 grams for men (for persons aged between 19-70+ years). This makes spelt a good source of protein, especially for those on a vegan or vegetarian diet.
Is spelt low FODMAP?
No, spelt is not a low FODMAP food. FODMAPs are certain types of carbohydrates that can cause digestive discomfort in some people, particularly those with conditions like irritable bowel syndrome (IBS). While the specific FODMAP content can vary depending on the preparation method and maturity of the grain, in general, grains like spelt are considered high in FODMAPs, so it may not be suitable for those following a low FODMAP diet.