Nutrients in 100 calories of Raw Spelt

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

raw whole

Weight per 100 Calories

Raw Spelt

29.6g

Uncooked Spelt has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

78%

100 kcal ▼

Macro Nutrients

Raw Spelt

Energy100 kcal

3.45%

Uncooked Spelt has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.72 g

0.74%

Uncooked Spelt has 0.7189349112426 g of Fat per 100 calories, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Uncooked Spelt has 0.12011834319527 g of Saturated Fat per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.019 g

1.2%

Uncooked Spelt has 0.019230769230769 g of Omega 3 per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.08%

Uncooked Spelt has 0.35295857988166 g of Omega 6 per 100 calories, which is 2.08% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Uncooked Spelt has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.8 g

16%

Uncooked Spelt has 20.766272189349 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2 g

2.8%

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

Uncooked Spelt has 2.0177514792899 g of Sugars per 100 calories, which is 2.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.071 g

0.098%

≤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 0.071005917159763 g of Fructose per 100 calories, which is 0.098% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.25 g

Uncooked Spelt has 0.24852071005917 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.17 g

Uncooked Spelt has 0.17455621301775 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.17 g

8.33%

Uncooked Spelt has 3.1656804733728 g of Fiber per 100 calories, which is 8.33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.3 g

7.7%

Uncooked Spelt has 4.310650887574 g of Protein per 100 calories, which is 7.7% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.97%

Thiamine

Uncooked Spelt has 0.10769230769231 mg of Vitamin B1 per 100 calories, which is 8.97% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.033 mg

2.57%

Riboflavin

Uncooked Spelt has 0.033431952662722 mg of Vitamin B2 per 100 calories, which is 2.57% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.02 mg

12.7%

Niacin, nicotinic acid, niacinamide

Uncooked Spelt has 2.0245562130178 mg of Vitamin B3 per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg

6.33%

Pantothenic acid

Uncooked Spelt has 0.31656804733728 mg of Vitamin B5 per 100 calories, which is 6.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.068 mg

5.23%

Pyridoxine

Uncooked Spelt has 0.068047337278107 mg of Vitamin B6 per 100 calories, which is 5.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B73.08 μg

10.3%

Biotin

Uncooked Spelt has 3.0769230769231 μg of Vitamin B7 per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B913.3 μg

3.33%

Folates and Folic Acid

Uncooked Spelt has 13.313609467456 μg of Vitamin B9 per 100 calories, which is 3.33% 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 100 calories, 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 100 calories, 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 E0.23 mg

1.56%

Tocopherols and Tocotrienols

Uncooked Spelt has 0.23372781065089 mg of Vitamin E per 100 calories, which is 1.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.07 μg

0.89%

Phytomenadione or phylloquinone

Uncooked Spelt has 1.0650887573964 μg of Vitamin K per 100 calories, which is 0.89% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Spelt

Calcium8 mg

0.8%

Uncooked Spelt has 7.9881656804734 mg of Calcium per 100 calories, which is 0.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

16.8%

Uncooked Spelt has 0.15118343195266 mg of Copper per 100 calories, which is 16.8% 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

Iron1.3 mg

16.4%

Uncooked Spelt has 1.3136094674556 mg of Iron per 100 calories, which is 16.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium40.2 mg

9.6%

Uncooked Spelt has 40.236686390533 mg of Magnesium per 100 calories, which is 9.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.88 mg

38.4%

Uncooked Spelt has 0.88254437869822 mg of Manganese per 100 calories, which is 38.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum27 μg

60.4%

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

Uncooked Spelt has 27.189349112426 μg of Molybdenum per 100 calories, which is 60.4% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus119 mg

17%

Uncooked Spelt has 118.63905325444 mg of Phosphorus per 100 calories, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium115 mg

3.38%

Uncooked Spelt has 114.79289940828 mg of Potassium per 100 calories, which is 3.38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.46 μg

6.3%

Uncooked Spelt has 3.4615384615385 μg of Selenium per 100 calories, which is 6.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.37 mg

0.16%

Uncooked Spelt has 2.3668639053254 mg of Sodium per 100 calories, which is 0.16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.97 mg

8.82%

Uncooked Spelt has 0.97041420118343 mg of Zinc per 100 calories, which is 8.82% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.26 g

0.088%

Uncooked Spelt has 3.2603550295858 g of Water per 100 calories, which is 0.088% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Uncooked Spelt:

100 calories of Raw Spelt has a good amount of Vitamin B1, Vitamin B3 and Vitamin B7.
It has some Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 100 calories of Uncooked Spelt:

100 calories of Raw Spelt is an excellent source of Manganese and Molybdenum.
It has a good amount of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has some Potassium and Selenium.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Uncooked Spelt:

100 calories of Raw Spelt has a good amount of Carbohydrate, Fiber and Protein.
It has some Sugars.
While 100 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Uncooked Spelt with:

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

Food Info

Nutrients in 100 calories of Raw Spelt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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