Nutrients in 5 ounces of Cooked Spelt

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

whole cooked

Macros Ratio

Protein Fat Carbs

16%

78%

5 oz ▼

Macro Nutrients

Cooked Spelt

Energy180 kcal

6.2%

Cooked Spelt has 180.019325 kcal of Energy per 5 ounces, which is 6.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.24%

Cooked Spelt has 1.20485375 g of Fat per 5 ounces, which is 1.24% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37.5 g

29%

Cooked Spelt has 37.478039 g of Carbohydrate per 5 ounces, which is 29% 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

Fiber5.53 g

14.5%

Cooked Spelt has 5.5281525 g of Fiber per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.8 g

14%

Cooked Spelt has 7.7961125 g of Protein per 5 ounces, which is 14% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

12%

Thiamine

Cooked Spelt has 0.145999925 mg of Vitamin B1 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.043 mg

3.27%

Riboflavin

Cooked Spelt has 0.04252425 mg of Vitamin B2 per 5 ounces, which is 3.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.64 mg

22.8%

Niacin, nicotinic acid, niacinamide

Cooked Spelt has 3.64291075 mg of Vitamin B3 per 5 ounces, which is 22.8% 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 B60.11 mg

8.72%

Pyridoxine

Cooked Spelt has 0.113398 mg of Vitamin B6 per 5 ounces, which is 8.72% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B918.4 μg

4.6%

Folates and Folic Acid

Cooked Spelt has 18.427175 μg of Vitamin B9 per 5 ounces, which is 4.6% 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 5 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 5 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 E0.37 mg

2.46%

Tocopherols and Tocotrienols

Cooked Spelt has 0.3685435 mg of Vitamin E per 5 ounces, which is 2.46% 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

Calcium14 mg

1.4%

Cooked Spelt has 14.17475 mg of Calcium per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

34%

Cooked Spelt has 0.304757125 mg of Copper per 5 ounces, which is 34% 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

Iron2.37 mg

29.6%

Cooked Spelt has 2.36718325 mg of Iron per 5 ounces, which is 29.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium69.5 mg

16.5%

Cooked Spelt has 69.456275 mg of Magnesium per 5 ounces, which is 16.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.55 mg

67.2%

Cooked Spelt has 1.546465225 mg of Manganese per 5 ounces, which is 67.2% 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

Phosphorus213 mg

30.4%

Cooked Spelt has 212.62125 mg of Phosphorus per 5 ounces, which is 30.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium203 mg

5.96%

Cooked Spelt has 202.698925 mg of Potassium per 5 ounces, which is 5.96% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.67 μg

10.3%

Cooked Spelt has 5.6699 μg of Selenium per 5 ounces, which is 10.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.1 mg

0.47%

Cooked Spelt has 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.77 mg

16%

Cooked Spelt has 1.77184375 mg of Zinc per 5 ounces, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water94 g

2.55%

Cooked Spelt has 94.347136 g of Water per 5 ounces, which is 2.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Cooked Spelt:

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

Minerals in 5 ounces of Cooked Spelt:

5 ounces of Cooked Spelt is an excellent source of Copper, Iron, Manganese and Phosphorus.
It has a good amount of Magnesium, Selenium and Zinc.
It also has some Potassium.
While 5 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 5 ounces of Cooked Spelt:

5 ounces of Cooked Spelt is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
The product has trace amounts of Fat.

Compare Cooked Spelt with:

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Food Info

Nutrients in 5 ounces of Cooked Spelt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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