Nutrients in 100 calories of Cooked Spelt

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

whole cooked

Weight per 100 Calories

Cooked Spelt

78.7g

Cooked Spelt has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

78%

100 kcal ▼

Macro Nutrients

Cooked Spelt

Energy100 kcal

3.45%

Cooked 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

Fat0.67 g

0.69%

Cooked Spelt has 0.66929133858268 g of Fat per 100 calories, which is 0.69% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21 g

16%

Cooked Spelt has 20.818897637795 g of Carbohydrate per 100 calories, which is 16% 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

Fiber3.07 g

8.1%

Cooked Spelt has 3.0708661417323 g of Fiber per 100 calories, which is 8.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.33 g

7.73%

Cooked Spelt has 4.3307086614173 g of Protein per 100 calories, which is 7.73% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.081 mg

6.76%

Thiamine

Cooked Spelt has 0.081102362204724 mg of Vitamin B1 per 100 calories, which is 6.76% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.024 mg

1.8%

Riboflavin

Cooked Spelt has 0.023622047244094 mg of Vitamin B2 per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.02 mg

12.6%

Niacin, nicotinic acid, niacinamide

Cooked Spelt has 2.0236220472441 mg of Vitamin B3 per 100 calories, which is 12.6% 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 B60.063 mg

4.85%

Pyridoxine

Cooked Spelt has 0.062992125984252 mg of Vitamin B6 per 100 calories, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B910.2 μg

2.56%

Folates and Folic Acid

Cooked Spelt has 10.236220472441 μg of Vitamin B9 per 100 calories, which is 2.56% 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 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

Cooked 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 E0.2 mg

1.36%

Tocopherols and Tocotrienols

Cooked Spelt has 0.20472440944882 mg of Vitamin E per 100 calories, which is 1.36% 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

Calcium7.87 mg

0.79%

Cooked Spelt has 7.8740157480315 mg of Calcium per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

19%

Cooked Spelt has 0.16929133858268 mg of Copper per 100 calories, which is 19% 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%

Cooked Spelt has 1.3149606299213 mg of Iron per 100 calories, which is 16.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium38.6 mg

9.2%

Cooked Spelt has 38.582677165354 mg of Magnesium per 100 calories, which is 9.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.86 mg

37.4%

Cooked Spelt has 0.85905511811024 mg of Manganese per 100 calories, which is 37.4% 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

Phosphorus118 mg

17%

Cooked Spelt has 118.11023622047 mg of Phosphorus per 100 calories, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium113 mg

3.3%

Cooked Spelt has 112.59842519685 mg of Potassium per 100 calories, which is 3.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.15 μg

5.73%

Cooked Spelt has 3.1496062992126 μg of Selenium per 100 calories, which is 5.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.94 mg

0.26%

Cooked Spelt has 3.9370078740157 mg of Sodium per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.95%

Cooked Spelt has 0.98425196850394 mg of Zinc per 100 calories, which is 8.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water52.4 g

1.4%

Cooked Spelt has 52.409448818898 g of Water per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Cooked Spelt:

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

Minerals in 100 calories of Cooked Spelt:

100 calories of Cooked Spelt is an excellent source of Manganese.
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 Cooked Spelt:

100 calories of Cooked Spelt has a good amount of Carbohydrate, Fiber and Protein.
It has no Fat.

Compare Cooked Spelt with:

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

Food Info

Nutrients in 100 calories of Cooked Spelt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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