Spelt, cooked
FDC 169746cup (194 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +3 vs Grains & pasta medianCooked spelt earns a Nutrient Density Score of 67 of 100, a Good band result that ranks 18th of 60 in Grains & pasta, just above the category's median of 64. It shows a trio of good-tier nutrients: dietary fiber at 14% DV, magnesium at 12% DV, and protein at 11% DV.
This ancient wheat relative cooks up chewy and nutty, standing in well for farro or barley in grain salads and pilafs, with a cooked cup (194 g) working as a hearty side. Per 100 g it carries 3.9 g of fiber and 26.4 g of carbohydrate, a solid but not exceptional showing, and its sodium is negligible at 5 mg unless salted during cooking.
See how this score is calculated, build a plate around spelt, cooked, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 127 kcal | 6% |
| Total fat | 0.85 g | 1% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 26 g | 10% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | - | |
| Protein | 5.5 g | 11% |
| Potassium | 143 mg | 3% |
| Calcium | 10 mg | 1% |
| Iron | 1.7 mg | 9% |
| Magnesium | 49 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | 12% |
| Total fat | 1.6 g | 2% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.7 mg | 0% |
| Carbohydrate | 51 g | 19% |
| Dietary fiber | 7.6 g | 27% |
| Sugars | - | |
| Protein | 11 g | 21% |
| Potassium | 277 mg | 6% |
| Calcium | 19 mg | 1% |
| Iron | 3.2 mg | 18% |
| Magnesium | 95 mg | 23% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.5 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169746Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Barley, hulledDensity 68 vs 67Quinoa, uncookedDensity 68 vs 67Teff, uncookedDensity 69 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
Spelt is an ancient wheat relative with a chewy, slightly nutty grain that cooks up similar to farro or wheat berries, holding its shape well after simmering. It works well as a base for grain salads tossed with roasted vegetables, herbs and a vinaigrette, stirred into soups and stews for body, or served warm as a side in place of rice. Its sturdy texture also makes it a good addition to pilafs, stuffed peppers, or a grain bowl topped with beans and greens.
Cooked spelt keeps well in the refrigerator for several days, making it a good grain to batch-cook ahead for weekday lunches; dry spelt berries should be stored in a sealed container in a cool, dry pantry. A cooked cup has 127 calories and 3.9 g of fiber, with 5.5 g of protein and very low sodium at 5 mg per 100 g, making it an easy way to work more whole grains into a meal without adding much sodium. It also carries 14% DV fiber and 12% DV magnesium per 100 g.
Frequently asked questions about spelt, cooked
How many calories are in cooked spelt?
A 1 cup serving (194 g) has 127 calories, with 3.9 g of fiber and 5.5 g of protein.
Is spelt a good source of fiber?
Yes, it provides 14% DV fiber per 100 g, along with 12% DV magnesium, making it a solid whole grain choice.
How do you cook spelt?
Simmer spelt berries in water or broth until tender and chewy, similar to farro, then use in grain salads, soups or as a side.