Pearled spelt
Categories
| Macros | per 100 g |
|---|---|
| Calories | 329 kcal |
| Protein | 11.1 g |
| Fat | 2.4 g |
| Carbs | 73.9 g |
Pearled spelt is an ancient wheat relative that has had its tough outer husk and part of the bran removed, making it quicker to cook than whole-grain spelt. It is commonly used as a base for grain salads, risotto-style dishes, soups and pilafs, and is a traditional staple in parts of central and southern Europe. Per 100 g raw, pearled spelt provides 329 kcal, 11.1 g of protein, 2.4 g of fat, 73.9 g of carbohydrates and a notable 16.2 g of dietary fibre, with very little sugar (1 g). It is a meaningful source of phosphorus (350 mg), potassium (325 mg) and magnesium (105 mg) per 100 g, and also contributes 52.4 mcg of folate. Suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in pearled spelt?
Raw pearled spelt contains 329 kcal per 100 g. A typical cooked serving of around 180 g (from roughly 75 g dry grain) would deliver approximately 245 kcal, as cooking with water significantly reduces the calorie density.
How much phosphorus is in pearled spelt?
Pearled spelt provides 350 mg of phosphorus per 100 g raw, making it one of the more phosphorus-dense grains available. Potassium (325 mg) and magnesium (105 mg) are also present in notable amounts.
Is pearled spelt vegan-friendly?
Yes, pearled spelt is entirely plant-based and is listed as compatible with vegan, vegetarian, pescatarian, dairy-free and Mediterranean diets. It contains gluten, however, so it is not suitable for those with coeliac disease or gluten intolerance.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 329 kcal |
| Protein | 11.1 g |
| Fat | 2.4 g |
| Carbs | 73.9 g |
| Sugars | 1.0 g |
| Fiber | 16.2 g |
| Starch | 43.8 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.30 g |
| Monounsaturated | 0.30 g |
| Polyunsaturated | 0.80 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.81 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 24.0 mg |
| Iron | 2.5 mg |
| Magnesium | 105 mg |
| Phosphorus | 350 mg |
| Potassium | 325 mg |
| Sodium | 1.0 mg |
| Zinc | 3.3 mg |
| Copper | 0.45 mg |
| Manganese | 2.0 mg |
| Selenium | 9.9 mcg |
| Iodine | 2.5 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.39 mg |
| Thiamin (B1) | 0.25 mg |
| Riboflavin (B2) | 0.070 mg |
| Niacin (B3) | 0.76 mg |
| Pantothenic acid (B5) | 0.49 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 52.4 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 10.4 mg |
