Spelt is an ancient wheat relative, sold as raw whole grain berries or milled into flour for bread, pasta, and baked goods. It has seen a revival in European and North American kitchens as an alternative to modern wheat, used in everything from sourdough loaves to risotto-style grain dishes. Per 100 g, raw spelt provides 338 kcal, 14.6 g of protein, 2.4 g of fat, 59.5 g of carbohydrates, and a notable 10.7 g of dietary fibre. It is a meaningful source of phosphorus (401 mg), potassium (388 mg), and magnesium (136 mg) per 100 g, alongside 45 mcg of folate and 6.8 mg of niacin. Suitable for vegan, vegetarian, pescatarian, dairy-free, and Mediterranean dietary patterns. Note that spelt contains gluten and is not appropriate for those with coeliac disease.
How many calories in spelt?
Raw spelt contains 338 kcal per 100 g. A typical cooked serving of around 180 g (roughly ¾ cup cooked grain) would deliver approximately 200–220 kcal, as cooking roughly doubles the weight through water absorption.
How much protein is in spelt?
Spelt provides 14.6 g of protein per 100 g of raw grain, which is relatively high for a cereal grain. This makes it a useful protein contributor in plant-based diets, though it is not a complete protein on its own.
Is spelt vegan-friendly?
Yes, spelt is entirely plant-based and suitable for vegan and vegetarian diets. It is also listed as compatible with pescatarian, dairy-free, and Mediterranean dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 127 kcal |
| Protein | 5.5 g |
| Fat | 0.85 g |
| Carbs | 26.4 g |
| Sugars | 2.6 g |
| Fiber | 3.9 g |
| Starch | 19.6 g |
| Fats breakdown | Amount |
|---|---|
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 10.0 mg |
| Iron | 1.7 mg |
| Magnesium | 49.0 mg |
| Phosphorus | 150 mg |
| Potassium | 143 mg |
| Sodium | 5.0 mg |
| Zinc | 1.3 mg |
| Copper | 0.21 mg |
| Manganese | 1.1 mg |
| Selenium | 4.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.26 mg |
| Thiamin (B1) | 0.10 mg |
| Riboflavin (B2) | 0.030 mg |
| Niacin (B3) | 2.6 mg |
| Vitamin B6 | 0.080 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Spelt
Raw spelt (338 kcal).
