Nutrients in 1 pound of Raw Spelt

Uncooked Spelt (Triticum aestivum L. subsp. spelta), also known as Dinkel wheat, Hulled wheat.

raw whole

Macros Ratio

Protein Fat Carbs

16%

78%

1 lb ▼

Macro Nutrients

Raw Spelt

Energy1533 kcal

53%

Uncooked Spelt has 1533.14096 kcal of Energy per 1 pound, which is 53% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11 g

11.4%

Uncooked Spelt has 11.0222856 g of Fat per 1 pound, which is 11.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.84 g

5.75%

Uncooked Spelt has 1.84158352 g of Saturated Fat per 1 pound, which is 5.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.29 g

18.4%

Uncooked Spelt has 0.2948348 g of Omega 3 per 1 pound, which is 18.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.4 g

32%

Uncooked Spelt has 5.41135256 g of Omega 6 per 1 pound, which is 32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Uncooked Spelt has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate318 g

245%

Uncooked Spelt has 318.3762248 g of Carbohydrate per 1 pound, which is 245% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars31 g

42.7%

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

Uncooked Spelt has 30.9349744 g of Sugars per 1 pound, which is 42.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.1 g

1.5%

≤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]

Uncooked Spelt has 1.0886208 g of Fructose per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.8 g

Uncooked Spelt has 3.8101728 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.68 g

Uncooked Spelt has 2.6761928 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber48.5 g

128%

Uncooked Spelt has 48.534344 g of Fiber per 1 pound, which is 128% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein66 g

118%

Uncooked Spelt has 66.0883544 g of Protein per 1 pound, which is 118% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Spelt

Vitamin A0 μg

RAE, retinol activity equivalents

Uncooked Spelt has 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.65 mg

138%

Thiamine

Uncooked Spelt has 1.65107488 mg of Vitamin B1 per 1 pound, which is 138% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.51 mg

39.4%

Riboflavin

Uncooked Spelt has 0.51255896 mg of Vitamin B2 per 1 pound, which is 39.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B331 mg

194%

Niacin, nicotinic acid, niacinamide

Uncooked Spelt has 31.03930056 mg of Vitamin B3 per 1 pound, which is 194% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.85 mg

97%

Pantothenic acid

Uncooked Spelt has 4.8534344 mg of Vitamin B5 per 1 pound, which is 97% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.04 mg

80.3%

Pyridoxine

Uncooked Spelt has 1.0432616 mg of Vitamin B6 per 1 pound, which is 80.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B747 μg

157%

Biotin

Uncooked Spelt has 47.173568 μg of Vitamin B7 per 1 pound, which is 157% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9204 μg

51%

Folates and Folic Acid

Uncooked Spelt has 204.1164 μg of Vitamin B9 per 1 pound, which is 51% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Uncooked Spelt has 0 μg of Vitamin B12 per 1 pound, 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

Uncooked Spelt has 0 mg of Vitamin C per 1 pound, 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 E3.6 mg

24%

Tocopherols and Tocotrienols

Uncooked Spelt has 3.5833768 mg of Vitamin E per 1 pound, which is 24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K16.3 μg

13.6%

Phytomenadione or phylloquinone

Uncooked Spelt has 16.329312 μg of Vitamin K per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Spelt

Calcium122 mg

12.2%

Uncooked Spelt has 122.46984 mg of Calcium per 1 pound, which is 12.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.3 mg

258%

Uncooked Spelt has 2.31785512 mg of Copper per 1 pound, which is 258% 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

Iron20 mg

252%

Uncooked Spelt has 20.1394848 mg of Iron per 1 pound, which is 252% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium617 mg

147%

Uncooked Spelt has 616.88512 mg of Magnesium per 1 pound, which is 147% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13.5 mg

588%

Uncooked Spelt has 13.53064936 mg of Manganese per 1 pound, which is 588% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum417 μg

926%

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

Uncooked Spelt has 416.851048 μg of Molybdenum per 1 pound, which is 926% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1819 mg

260%

Uncooked Spelt has 1818.90392 mg of Phosphorus per 1 pound, which is 260% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1760 mg

51.8%

Uncooked Spelt has 1759.93696 mg of Potassium per 1 pound, which is 51.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium53 μg

96%

Uncooked Spelt has 53.070264 μg of Selenium per 1 pound, which is 96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium36.3 mg

2.4%

Uncooked Spelt has 36.28736 mg of Sodium per 1 pound, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc15 mg

135%

Uncooked Spelt has 14.8778176 mg of Zinc per 1 pound, which is 135% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water50 g

1.35%

Uncooked Spelt has 49.9858384 g of Water per 1 pound, which is 1.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Uncooked Spelt:

1 pound of Raw Spelt has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B7.
It is an excellent source of Vitamin B2, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 1 pound of Uncooked Spelt:

1 pound of Raw Spelt has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Selenium and Zinc.
It is an excellent source of Potassium.
It also has a good amount of Calcium.
This cereal has some Sodium.

Macronutrients in 1 pound of Uncooked Spelt:

1 pound of Raw Spelt has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 6 and Sugars.
It also has a good amount of Fat and Omega 3.
This cereal has some Saturated Fat.
While 1 pound of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare Uncooked Spelt with:

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Food Info

Nutrients in 1 pound of Raw Spelt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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