How healthy is spelt?
Is spelt healthy? Yes, in sensible portions. Spelt scores 57/100 on the HowHealthyIs Score: 100 g provides 127 kcal, 3.9 g fiber and 49 mg magnesium. Spelt is an ancient relative of wheat. Cooked whole, it is chewy and nutty and brings fiber, plant protein, manganese and phosphorus. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Spelt ranks higher than 57% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber11%
- Magnesium9%
- Protein9%
- Iron7%
- Potassium2%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 40 minus 0 = 40. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in spelt?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 127 kcal | 246 kcal | |
| Protein | 5.5 g | 11 g | 21% |
| Carbohydrates | 26 g | 51 g | 19% |
| Fiber | 3.9 g | 7.6 g | 27% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.8 g | 1.6 g | 2% |
| Saturated fat | 0 g | 0 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.3 mg | 0.5 mg | 3% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 13 µg | 25 µg | 6% |
| Minerals | |||
| Calcium | 10 mg | 19 mg | 1% |
| Iron | 1.7 mg | 3.2 mg | 18% |
| Potassium | 143 mg | 277 mg | 6% |
| Magnesium | 49 mg | 95 mg | 23% |
| Zinc | 1.3 mg | 2.4 mg | 22% |
| Sodium | 5 mg | 9.7 mg | 0% |
Source: USDA FoodData Central, "Spelt, cooked" (FDC 169746). Values rounded.
Why is spelt good for you?
- 7.6 g fiber in 1 cup cooked, 27% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 95 mg magnesium in 1 cup cooked, 23% of the daily value. Magnesium contributes to normal muscle function.
- 2.4 mg zinc in 1 cup cooked, 22% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Grain salads and soups
- A whole-grain swap for rice
What should you watch out for?
- Spelt is a type of wheat and contains gluten, so it is not suitable for people with coeliac disease or a wheat allergy. White spelt flour keeps much less of the fiber.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.