Calories in Spelt, uncooked
Generic food Raw Grains and Pasta
Spelt, uncooked contains 338 kcal per 100 g. A typical serving of 1 cup (174 g) provides about 588 kcal.
Roughly 78% of its calories come from carbohydrates, with 16% from protein and 6% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 130% of the Daily Value for manganese, 57% of the Daily Value for copper and 43% of the Daily Value for Niacin (B3).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 338 kcal | |
| Total fat M | 2.4 g | 3% |
| Saturated fat C | 0.41 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 8 mg | 0.3% |
| Total carbohydrates C | 70.2 g | 26% |
| Dietary fiber M | 10.7 g | 38% |
| Total sugars M | 6.8 g | |
| Protein M | 14.6 g | 29% |
| Vitamin A M | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E M | 0.79 mg | 5% |
| Vitamin K M | 3.6 µg | 3% |
| Thiamin (B1) M | 0.36 mg | 30% |
| Riboflavin (B2) M | 0.11 mg | 9% |
| Niacin (B3) M | 6.8 mg | 43% |
| Pantothenic acid (B5) M | 1.1 mg | 21% |
| Vitamin B6 M | 0.23 mg | 14% |
| Folate (B9) C | 45 µg | 11% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 27 mg | 2% |
| Iron M | 4.4 mg | 25% |
| Magnesium M | 136 mg | 32% |
| Phosphorus M | 401 mg | 32% |
| Potassium M | 388 mg | 8% |
| Zinc M | 3.3 mg | 30% |
| Copper M | 0.51 mg | 57% |
| Manganese M | 3 mg | 130% |
| Selenium M | 11.7 µg | 21% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 16%
- Carbohydrates 78%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein14.6 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber10.7 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars6.8 gin the top quarter of cereal grains and pasta (median 0.64 g)
- Fat2.4 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.41 gabove the median for cereal grains and pasta (median 0.29 g)
- Sodium8 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal4.3 gprotein density, useful for comparing foods with different calorie levels
- Water11 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.45 g |
|---|---|
| Polyunsaturated fat C | 1.3 g |
Sugars and starch (7)
| Starch M | 53.9 g |
|---|---|
| Sucrose M | 0.59 g |
| Glucose M | 0.84 g |
| Fructose M | 0.24 g |
| Lactose M | 0 g |
| Maltose M | 5.2 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.13 g |
|---|---|
| Threonine M | 0.44 g |
| Isoleucine M | 0.55 g |
| Leucine M | 1.1 g |
| Lysine M | 0.41 g |
| Methionine M | 0.26 g |
| Cystine M | 0.33 g |
| Phenylalanine M | 0.74 g |
| Tyrosine M | 0.38 g |
| Valine M | 0.68 g |
| Arginine M | 0.69 g |
| Histidine M | 0.36 g |
| Alanine M | 0.53 g |
| Aspartic acid M | 0.76 g |
| Glutamic acid M | 4.7 g |
| Glycine M | 0.6 g |
| Proline M | 1.6 g |
| Serine M | 0.73 g |
Individual fatty acids (23)
| ALA (omega-3, 18:3 n-3) M | 0.065 g |
|---|---|
| Linoleic acid (omega-6, 18:2) M | 1.2 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.37 g |
| SFA 18:0 M | 0.024 g |
| SFA 20:0 M | 0.004 g |
| MUFA 18:1 M | 0.42 g |
| PUFA 18:3 ? | 0.065 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.008 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.003 g |
| MUFA 20:1 M | 0.019 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (13)
| Beta-carotene M | 5 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 169 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.25 mg |
| Tocopherol, gamma M | 1.7 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.35 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (8)
| Water M | 11 g |
|---|---|
| Ash M | 1.8 g |
| Energy C | 1,414 kJ |
| Vitamin A, IU ? | 10 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 45 µg |
Other forms of Spelt
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spelt, cooked Cooked | 127 | 5.5 g | 26.4 g | 0.85 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat, khorasan, uncooked Raw | 337 | 14.5 g | 70.6 g | 2.1 g |
| Teff, uncooked Raw | 367 | 13.3 g | 73.1 g | 2.4 g |
| Millet, raw Raw | 378 | 11 g | 72.9 g | 4.2 g |
| Wild rice, raw Raw | 357 | 14.7 g | 74.9 g | 1.1 g |
| Amaranth grain, uncooked Raw | 371 | 13.6 g | 65.3 g | 7 g |
| Quinoa, uncooked Raw | 368 | 14.1 g | 64.2 g | 6.1 g |
| Pasta, dry, whole grain, spaghetti Dried or dry | 376 | 15.4 g | 72.6 g | 2.7 g |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry Dried or dry | 362 | 13.5 g | 73.1 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw spelt?
100 g of raw spelt has 338 kcal. 1 cup (174 g): about 588 kcal.
Is raw spelt high in protein?
Raw spelt contains 14.6 g of protein per 100 g (29% of the 50 g Daily Value), or 25.4 g in 1 cup (174 g). About 16% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in raw spelt?
Raw spelt has 70.2 g of total carbohydrates per 100 g, including 10.7 g of fiber and 6.8 g of sugars.
How much fat is in raw spelt?
Raw spelt contains 2.4 g of fat per 100 g, of which 0.41 g is saturated (2% of the Daily Value).
What vitamins and minerals does raw spelt contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (130% DV), copper (57% DV), Niacin (B3) (43% DV), magnesium (32% DV) and phosphorus (32% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw spelt?
100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does spelt have the same nutrition raw and cooked?
No. Per 100 g, spelt, uncooked has 338 kcal, while spelt, cooked has 127 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169745. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.