Spelt, cooked
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 2.6 MG | 16% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 13 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 10 MG | 1% | |
| Iron, Fe | 1.7 MG | 9% | |
| Magnesium, Mg | 49 MG | 12% | |
| Phosphorus, P | 150 MG | 12% | |
| Potassium, K | 143 MG | 3% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 1.3 MG | 11% | |
| Copper, Cu | 0.2 MG | 24% | |
| Manganese, Mn | 1.1 MG | 47% | |
| Selenium, Se | 4 UG | 7% |
Nutrition Highlights
- Very low in fat (0.9g per 100g).
- Good source of dietary fiber (3.9g per 100g).
- Good source of Copper, Cu (24% DV).
- Good source of Manganese, Mn (47% DV).
About Spelt, cooked
Cooked spelt berries are chewy and satisfying with a mild nuttiness and a slight sweetness. Even after cooking, fiber content is worthwhile. Protein drops from raw values after water absorption but remains reasonable. Fat is very low. Spelt berries take about an hour to cook from scratch and benefit from soaking overnight. Add them to soups, toss them into salads, or serve them as a side grain in place of rice or farro. Their texture holds up well in dishes that sit for a day or two, which makes them practical for meal prep.
Dietary Information
Spelt, cooked is considered low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Spelt, cooked include Manganese, Mn (47% DV) , and Copper, Cu (24% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 127 calories per 100 grams, Spelt, cooked gets 17% of its calories from protein, 83% from carbohydrates, and 6% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Spelt, cooked
See how Spelt, cooked compares to other foods in terms of nutrition:
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- Spelt, cooked vs Spaghetti, protein-fortified, dry, enriched (n x 6.25)
- Spelt, cooked vs Wheat flour, white (industrial), 10% protein, unbleached, enriched
- Spelt, cooked vs Wheat flour, white (industrial), 11.5% protein, bleached, enriched
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