Spelt, uncooked
* 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 | 0.4 MG | 30% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 6.8 MG | 43% | |
| Pantothenic acid | 1.1 MG | 21% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 45 UG | 11% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin K (phylloquinone) | 3.6 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 27 MG | 2% | |
| Iron, Fe | 4.4 MG | 25% | |
| Magnesium, Mg | 136 MG | 32% | |
| Phosphorus, P | 401 MG | 32% | |
| Potassium, K | 388 MG | 8% | |
| Sodium, Na | 8 MG | 0% | |
| Zinc, Zn | 3.3 MG | 30% | |
| Copper, Cu | 0.5 MG | 57% | |
| Manganese, Mn | 3.0 MG | 130% | |
| Selenium, Se | 11.7 UG | 21% |
Nutrition Highlights
- Good source of protein with 14.6g per 100g.
- Very low in fat (2.4g per 100g).
- High in dietary fiber (10.7g per 100g), supporting digestive health.
- Good source of Iron, Fe (25% DV).
- Good source of Magnesium, Mg (32% DV).
- Good source of Phosphorus, P (32% DV).
About Spelt, uncooked
This ancient grain has a hearty, nutty flavor and a slightly chewy texture when cooked. It's a whole grain closely related to wheat, though it has a different nutritional profile and is often better tolerated by those sensitive to modern wheat varieties. With 14.6 grams of protein per 100 grams, it provides a solid plant-based protein source, making it a valuable addition to vegetarian and vegan diets. Its high fiber content—10.7 grams per serving—supports digestive health and helps maintain steady blood sugar levels, while also contributing to a feeling of fullness that can aid in weight management.
In the kitchen, it can be used in a variety of ways, from hearty soups and stews to salads and grain bowls. It can also be ground into flour for baking, adding a rich, earthy flavor to breads, muffins, and pancakes. Because of its robust texture, it holds up well in slow-cooked dishes and can be a satisfying substitute for rice or quinoa. While it's not gluten-free, many people find it easier to digest than modern wheat, making it a versatile and nutritious option for those looking to diversify their whole grain intake.
Compare Spelt, uncooked
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