Nutrients in 7 ounces 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%

7 oz ▼

Macro Nutrients

Raw Spelt

Energy671 kcal

23%

Uncooked Spelt has 670.74917 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.82 g

4.97%

Uncooked Spelt has 4.82224995 g of Fat per 7 ounces, which is 4.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.81 g

2.5%

Uncooked Spelt has 0.80569279 g of Saturated Fat per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.06%

Uncooked Spelt has 0.128990225 g of Omega 3 per 7 ounces, which is 8.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.37 g

14%

Uncooked Spelt has 2.367466745 g of Omega 6 per 7 ounces, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Uncooked Spelt has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate139 g

107%

Uncooked Spelt has 139.28959835 g of Carbohydrate per 7 ounces, which is 107% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.5 g

18.7%

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

Uncooked Spelt has 13.5340513 g of Sugars per 7 ounces, which is 18.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.48 g

0.66%

≤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 0.4762716 g of Fructose per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.67 g

Uncooked Spelt has 1.6669506 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.17 g

Uncooked Spelt has 1.17083435 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21.2 g

56%

Uncooked Spelt has 21.2337755 g of Fiber per 7 ounces, which is 56% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29 g

51.6%

Uncooked Spelt has 28.91365505 g of Protein per 7 ounces, which is 51.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg

60%

Thiamine

Uncooked Spelt has 0.72234526 mg of Vitamin B1 per 7 ounces, which is 60% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17.2%

Riboflavin

Uncooked Spelt has 0.224244545 mg of Vitamin B2 per 7 ounces, which is 17.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.6 mg

85%

Niacin, nicotinic acid, niacinamide

Uncooked Spelt has 13.579693995 mg of Vitamin B3 per 7 ounces, which is 85% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.12 mg

42.5%

Pantothenic acid

Uncooked Spelt has 2.12337755 mg of Vitamin B5 per 7 ounces, which is 42.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35%

Pyridoxine

Uncooked Spelt has 0.45642695 mg of Vitamin B6 per 7 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B720.6 μg

68.8%

Biotin

Uncooked Spelt has 20.638436 μg of Vitamin B7 per 7 ounces, which is 68.8% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B989.3 μg

22.3%

Folates and Folic Acid

Uncooked Spelt has 89.300925 μg of Vitamin B9 per 7 ounces, which is 22.3% 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 7 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

Uncooked Spelt has 0 mg of Vitamin C per 7 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 E1.57 mg

10.5%

Tocopherols and Tocotrienols

Uncooked Spelt has 1.56772735 mg of Vitamin E per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.14 μg

5.95%

Phytomenadione or phylloquinone

Uncooked Spelt has 7.144074 μg of Vitamin K per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Spelt

Calcium53.6 mg

5.36%

Uncooked Spelt has 53.580555 mg of Calcium per 7 ounces, which is 5.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

113%

Uncooked Spelt has 1.014061615 mg of Copper per 7 ounces, which is 113% 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

Iron8.8 mg

110%

Uncooked Spelt has 8.8110246 mg of Iron per 7 ounces, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium270 mg

64.3%

Uncooked Spelt has 269.88724 mg of Magnesium per 7 ounces, which is 64.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.9 mg

257%

Uncooked Spelt has 5.919659095 mg of Manganese per 7 ounces, which is 257% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum182 μg

405%

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

Uncooked Spelt has 182.3723335 μg of Molybdenum per 7 ounces, which is 405% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus796 mg

114%

Uncooked Spelt has 795.770465 mg of Phosphorus per 7 ounces, which is 114% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium770 mg

22.6%

Uncooked Spelt has 769.97242 mg of Potassium per 7 ounces, which is 22.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23.2 μg

42.2%

Uncooked Spelt has 23.2182405 μg of Selenium per 7 ounces, which is 42.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Uncooked Spelt has 15.87572 mg of Sodium per 7 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.5 mg

59%

Uncooked Spelt has 6.5090452 mg of Zinc per 7 ounces, which is 59% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22 g

0.59%

Uncooked Spelt has 21.8688043 g of Water per 7 ounces, which is 0.59% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Uncooked Spelt:

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

Minerals in 7 ounces of Uncooked Spelt:

7 ounces of Raw Spelt has outstanding amounts of Copper, Iron, Manganese, Molybdenum and Phosphorus.
It is an excellent source of Magnesium, Potassium, Selenium and Zinc.
It also has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Uncooked Spelt:

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

Compare Uncooked Spelt with:

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Food Info

Nutrients in 7 ounces of Raw Spelt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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