Spelt, uncooked
FDC 169745cup (174 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · +0 vs Grains & pasta medianSpelt, an ancient relative of modern wheat, scores 64 of 100 for a Good band and ranks 30th of 60 in Grains & pasta. As an uncooked whole grain, carbohydrate leads the macros, but the standout figures are dietary fiber at 38% DV and magnesium at 32% DV, with protein close behind at 29% DV and iron at 25% DV.
Dry spelt berries are usually simmered until chewy for grain salads, pilafs, or soups, and a 1 cup uncooked measure (174 grams) carries 14.6 grams of protein and 10.7 grams of fiber alongside just 8 milligrams of sodium, making it an easy fit for a low-sodium plate. No specific limit is noted for this grain, and it matches the category's own 64 point median score, so it sits squarely mid-pack among grains rather than at either extreme.
See how this score is calculated, build a plate around spelt, uncooked, 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 | 338 kcal | 17% |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.41 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8 mg | 0% |
| Carbohydrate | 70 g | 26% |
| Dietary fiber | 11 g | 38% |
| Sugars | 6.8 g | |
| Protein | 15 g | 29% |
| Potassium | 388 mg | 8% |
| Calcium | 27 mg | 2% |
| Iron | 4.4 mg | 25% |
| Magnesium | 136 mg | 32% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.79 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 588 kcal | 29% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.71 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 122 g | 44% |
| Dietary fiber | 19 g | 66% |
| Sugars | 12 g | |
| Protein | 25 g | 51% |
| Potassium | 675 mg | 14% |
| Calcium | 47 mg | 4% |
| Iron | 7.7 mg | 43% |
| Magnesium | 237 mg | 56% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.4 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 169745Original 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.
Wheat flour, whole-grainDensity 65 vs 64Wheat, hard whiteDensity 65 vs 64Bulgur, dryDensity 65 vs 64Original analysis by NutriVerdict
In the kitchen and how to use it
Spelt is an ancient wheat relative with a nutty, slightly sweet flavor and a chewier bite than modern wheat. The whole berries are simmered like a grain and tossed into salads with roasted vegetables, feta, and a vinaigrette, or cooked longer into a creamy spelt "risotto." Spelt flour, milled from the same grain, is used in breads, pancakes, and pasta, giving baked goods a denser crumb and a slightly sweeter, earthier taste than all-purpose flour. It pairs well with mushrooms, squash, dried fruit, and toasted nuts, and its firm texture holds up in soups and stews without turning mushy, even after a long simmer.
Store uncooked spelt berries or flour in a sealed container in a cool, dry pantry, or refrigerate whole-grain flour to slow rancidity, since the germ's oils can turn over time. A cup of uncooked spelt weighs about 174 g. Per 100 g, spelt provides 338 calories, 14.6 g of protein, and 10.7 g of fiber, which is 38% of the Daily Value for fiber, making it a substantial base for a grain bowl or side dish. It also supplies 32% DV of magnesium, 29% DV of protein, and 25% DV of iron per 100 g, while staying low in sodium at just 8 mg per 100 g.
Frequently asked questions about spelt, uncooked
How many calories are in spelt?
Uncooked spelt has 338 calories per 100 g, along with 14.6 g of protein and 10.7 g of fiber.
Is spelt a good source of fiber?
Yes, it supplies 38% of the Daily Value for fiber per 100 g, among the higher amounts found in whole grains.
How do you cook spelt?
Whole spelt berries are simmered like rice or barley until tender and chewy, then used in salads, sides, or a creamy spelt "risotto."