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.
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 64