Spelt

Spelt, uncooked

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (174g)

Amount per serving

Calories

588

% Daily Value *

Total Fat 4.2g

5%

Saturated Fat 0.7g

4%

Trans Fat

Cholesterol 0mg

0%

Sodium 14mg

1%

Total Carbohydrate 122.1g

44%

Dietary Fiber 18.6g

66%

Total Sugars 11.9g

Protein 25.4g

Vitamin D

Calcium 47mg

4%

Iron 8mg

43%

Potassium 675mg

14%

*

The % Daily Value (DV) 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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

53%

0.63 mg

Riboflavin

15%

0.2 mg

Niacin

74%

11.9 mg

Pantothenic Acid

37%

1.86 mg

Vitamin B6

24%

0.4 mg

Folate

78.3 mcg

Folic Acid

0 mcg

Food Folate

78.3 mcg

Fortified Folate

78.3 mcg

Choline

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

8.7 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

17.4 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

294 mcg

Vitamin E

9%

1.37 mg

Added Vitamin E

Beta Tocopherol

0.44 mg

Gamma Tocopherol

2.98 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0.61 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

5%

6.26 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

4%

47 mg

Iron

43%

7.73 mg

Magnesium

56%

237 mg

Phosphorus

56%

698 mg

Potassium

14%

675 mg

Sodium

1%

13.9 mg

Zinc

52%

5.71 mg

Copper

99%

0.89 mg

Manganese

226%

5.19 mg

Selenium

37%

20.4 mcg

Fluoride

Iodine

Fat

5%

4.23 g

Saturated Fat

4%

0.71 g

Butyric Acid

Caproic Acid

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

0.64 g

Margaric Acid

0 g

Stearic Acid

0.04 g

Arachidic Acid

0.01 g

Behenic Acid

0.01 g

Lignoceric Acid

Monounsaturated Fat

0.77 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0.74 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.03 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

2.19 g

9,12-octadecadienoic Acid

2.08 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.11 g

Alpha Linolenic Acid (ALA)

0.11 g

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

Paranaric Acid

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

Docosahexanoic Acid (DHA)

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

51%

25.4 g

Tryptophan

0.23 g

Threonine

0.77 g

Isoleucine

0.96 g

Leucine

1.86 g

Lysine

0.71 g

Methionine

0.45 g

Cystine

0.57 g

Phenylalanine

1.28 g

Tyrosine

0.66 g

Valine

1.18 g

Arginine

1.2 g

Histidine

0.63 g

Alanine

0.93 g

Aspartic Acid

1.32 g

Glutamic Acid

8.09 g

Glycine

1.05 g

Proline

2.83 g

Serine

1.26 g

Hydroxyproline

Carbohydrates

44%

122 g

Fibre

66%

18.6 g

Soluble Fibre

Insoluble Fibre

Sugar

11.9 g

Added Sugar

Sucrose

1.03 g

Glucose

1.46 g

Fructose

0.42 g

Lactose

0 g

Maltose

8.96 g

Galactose

0 g

Sugar Alcohols

Starch

93.8 g

Calories

588 kcal

Water

19.2 g

Ash

3.1 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 cup (174g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Niacin
  • Excellent source of Pantothenic Acid
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Riboflavin
  • Good source of Vitamin B6

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 60%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Spelt contains 14.6g of protein, which is about the same as 2.4 eggs, 0.5 chicken breasts, or 1 cups (283g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 103.5g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Low in Cholesterol.

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