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
This ancient grain has been cultivated for thousands of years and offers a nutty, slightly sweet flavor that makes it a popular alternative to modern wheat. When cooked, it develops a chewy texture that works well in both hot and cold dishes. With nearly 6 grams of protein per 100 grams, it provides a modest plant-based protein source, while its 3.9 grams of dietary fiber supports digestive health and helps maintain steady blood sugar levels. The grain is also a good source of essential minerals like manganese, phosphorus, and magnesium, which play important roles in bone health and energy metabolism.
In the kitchen, this versatile ingredient shines in hearty soups, grain salads, and as a side dish similar to rice or quinoa. It can be used to add substance to vegetarian stuffings or as a base for grain bowls topped with roasted vegetables and lean proteins. Some bakers incorporate it into breads and muffins for added nutrition and a distinctive flavor. While it contains gluten and isn't suitable for those with celiac disease or gluten sensitivity, many people with mild wheat sensitivities find they can tolerate it better than common wheat varieties. Its combination of complex carbohydrates, fiber, and protein makes it a satisfying addition to balanced meals.
Compare Spelt, cooked
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