Spelt, cooked

Cooked 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.