Calories in Spelt, cooked
Generic food Cooked Grains and Pasta
Spelt, cooked contains 127 kcal per 100 g. A typical serving of 1 cup (194 g) provides about 246 kcal.
Roughly 78% of its calories come from carbohydrates, with 16% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 47% of the Daily Value for manganese, 24% of the Daily Value for copper and 16% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, 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 | 127 kcal | |
| Total fat M | 0.85 g | 1% |
| Saturated fat | not reported | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 5 mg | 0.2% |
| Total carbohydrates C | 26.4 g | 10% |
| Dietary fiber M | 3.9 g | 14% |
| Total sugars | not reported | |
| Protein M | 5.5 g | 11% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E M | 0.26 mg | 2% |
| Thiamin (B1) M | 0.1 mg | 9% |
| Riboflavin (B2) M | 0.03 mg | 2% |
| Niacin (B3) M | 2.6 mg | 16% |
| Vitamin B6 M | 0.08 mg | 5% |
| Folate (B9) C | 13 µg | 3% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 10 mg | 0.8% |
| Iron M | 1.7 mg | 9% |
| Magnesium M | 49 mg | 12% |
| Phosphorus M | 150 mg | 12% |
| Potassium M | 143 mg | 3% |
| Zinc M | 1.3 mg | 11% |
| Copper M | 0.22 mg | 24% |
| Manganese M | 1.1 mg | 47% |
| Selenium M | 4 µg | 7% |
% 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
- Protein5.5 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fat0.85 gin the lowest quarter of cereal grains and pasta (median 1.7 g)
- Sodium5 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal4.3 gprotein density, useful for comparing foods with different calorie levels
- Water66.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 19.6 g |
|---|
Carotenoids (8)
| Retinol Z | 0 µg |
|---|---|
| Tocopherol, beta M | 0.08 mg |
| Tocopherol, gamma M | 0.55 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.11 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (6)
| Water M | 66.6 g |
|---|---|
| Ash M | 0.65 g |
| Energy C | 530 kJ |
| Vitamin A, IU I | 4 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 13 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, uncooked Raw | 338 | 14.6 g | 70.2 g | 2.4 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 |
|---|---|---|---|---|
| Macaroni, vegetable, enriched, cooked Cooked | 128 | 4.5 g | 26.6 g | 0.11 g |
| Pasta, vegetable, cooked Cooked | 128 | 4.5 g | 26.6 g | 0.11 g |
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Pasta, whole grain, cooked Cooked | 148 | 6 g | 29.9 g | 1.7 g |
| Noodles, whole grain, cooked Cooked | 148 | 6 g | 29.9 g | 1.7 g |
| Pasta, whole-wheat, cooked Cooked | 149 | 6 g | 30.1 g | 1.7 g |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked Cooked | 156 | 5.7 g | 30.9 g | 1.5 g |
| Noodles, egg, spinach, enriched, cooked Cooked | 132 | 5 g | 24.3 g | 1.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked spelt?
100 g of cooked spelt has 127 kcal. 1 cup (194 g): about 246 kcal.
How much protein is in cooked spelt?
Cooked spelt contains 5.5 g of protein per 100 g (11% of the 50 g Daily Value), or 10.7 g in 1 cup (194 g). About 16% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked spelt?
Cooked spelt has 26.4 g of total carbohydrates per 100 g, including 3.9 g of fiber.
How much fat is in cooked spelt?
Cooked spelt contains 0.85 g of fat per 100 g.
What vitamins and minerals does cooked spelt contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (47% DV), copper (24% DV), Niacin (B3) (16% DV), phosphorus (12% DV) and magnesium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked spelt?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does spelt have the same nutrition cooked and raw?
No. Per 100 g, spelt, cooked has 127 kcal, while spelt, uncooked has 338 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 169746. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.