Nutrients in 14 ounces of Cooked Spelt

Spelt, cooked (Triticum aestivum L. subsp. spelta).

whole cooked

Macros Ratio

Protein Fat Carbs

16%

78%

14 oz ▼

Macro Nutrients

Cooked Spelt

Energy504 kcal

17.4%

Cooked Spelt has 504.05411 kcal of Energy per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.37 g

3.48%

Cooked Spelt has 3.3735905 g of Fat per 14 ounces, which is 3.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Cooked Spelt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate105 g

80.7%

Cooked Spelt has 104.9385092 g of Carbohydrate per 14 ounces, which is 80.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber15.5 g

40.7%

Cooked Spelt has 15.478827 g of Fiber per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39%

Cooked Spelt has 21.829115 g of Protein per 14 ounces, which is 39% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Spelt

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Spelt has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34%

Thiamine

Cooked Spelt has 0.40879979 mg of Vitamin B1 per 14 ounces, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.16%

Riboflavin

Cooked Spelt has 0.1190679 mg of Vitamin B2 per 14 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.2 mg

63.8%

Niacin, nicotinic acid, niacinamide

Cooked Spelt has 10.2001501 mg of Vitamin B3 per 14 ounces, which is 63.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.32 mg

24.4%

Pyridoxine

Cooked Spelt has 0.3175144 mg of Vitamin B6 per 14 ounces, which is 24.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951.6 μg

13%

Folates and Folic Acid

Cooked Spelt has 51.59609 μg of Vitamin B9 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Spelt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Spelt has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E1.03 mg

6.88%

Tocopherols and Tocotrienols

Cooked Spelt has 1.0319218 mg of Vitamin E per 14 ounces, which is 6.88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Spelt

Calcium39.7 mg

3.97%

Cooked Spelt has 39.6893 mg of Calcium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

95%

Cooked Spelt has 0.85331995 mg of Copper per 14 ounces, which is 95% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.63 mg

83%

Cooked Spelt has 6.6281131 mg of Iron per 14 ounces, which is 83% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium194 mg

46.3%

Cooked Spelt has 194.47757 mg of Magnesium per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.33 mg

188%

Cooked Spelt has 4.33010263 mg of Manganese per 14 ounces, which is 188% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus595 mg

85%

Cooked Spelt has 595.3395 mg of Phosphorus per 14 ounces, which is 85% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium568 mg

16.7%

Cooked Spelt has 567.55699 mg of Potassium per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16 μg

29%

Cooked Spelt has 15.87572 μg of Selenium per 14 ounces, which is 29% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.32%

Cooked Spelt has 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.96 mg

45%

Cooked Spelt has 4.9611625 mg of Zinc per 14 ounces, which is 45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water264 g

7.14%

Cooked Spelt has 264.1719808 g of Water per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Spelt:

14 ounces of Cooked Spelt is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin B9.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 14 ounces of Cooked Spelt:

14 ounces of Cooked Spelt has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
It is an excellent source of Magnesium, Selenium and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Cooked Spelt:

14 ounces of Cooked Spelt has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Fat.

Compare Cooked Spelt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cooked Spelt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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