Spelt (wholemeal flour): nutrition facts & data
Nutrition facts per 100g |
Spelt (wholemeal flour) |
avg Cereals and flours[1]
|
---|---|---|
Calories (kcal) | 349.0 | 319.8 |
Fat (g) | 3.0 | 2.3 |
Protein (g) | 13.0 | 9.1 |
Carbohydrates (g) | 64.0 | 62.5 |
Mono- & Di-Saccharides (g) | 1.0 | 62.5 |
Polysaccharides (g) | 63.0 | 62.5 |
Fibers (g) | 8.4 | 7.1 |
Sodium (mg) | 2.0 | 5.3 |
Water (g) | 10.0 | 17.6 |
Breakdown in percent (%) of total calories
An average portion size (20g) of Spelt (wholemeal flour) contains:
- 69.8 Calories
- 0.6g of Fat
- 2.6g of Protein
- and 12.8g of Carbs
- 0.4mg of sodium - 0.0% of the RDA for sodium.
- 23.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.6mg of Zinc - 0.1% of the RDA for Zinc.
- 0.6mg of Iron - 0.1% of the RDA for Iron.
- 76.0mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Spelt (wholemeal flour) you get
- 0.20 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
- 0.05 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
- 0.13 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)
Nutrient distribution per gram
What vitamins are in Spelt (wholemeal flour)?
Vitamins per 100g |
Spelt (wholemeal flour) |
avg[1]
|
---|---|---|
Vitamin C (mg) | 0.0 | 0.2 |
Vitamin E (mg) | 1.4 | 1.2 |
Vitamin B1 / Thiamine (mg) | 0.4 | 0.3 |
Vitamin B2 (mg) | 0.1 | 0.1 |
Vitamin B6 (mg) | 0.3 | 0.3 |
Vitamin B9 / Folate (μg) | 50.0 | 48.8 |
Vitamin B12 (μg) | 0.0 | 0.0 |
Retinol (μg) | 0.0 | 0.0 |
beta-Carotene (μg) | 1.0 |
Is Spelt (wholemeal flour) rich in vitamins?
The following chart displays the amount of vitamins per portion Size (20g) for Spelt (wholemeal flour) of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Spelt (wholemeal flour)
Minerals per 100g |
Spelt (wholemeal flour) |
avg[1]
|
---|---|---|
Magnesium (mg) | 115.0 | 92.7 |
Zinc (mg) | 2.8 | 2.2 |
Sodium (mg) | 2.0 | 5.3 |
Calcium (mg) | 25.0 | 34.2 |
Iron (mg) | 3.2 | 3.0 |
Potassium (mg) | 380.0 | 298.5 |
Phosphorus (mg) | 385.0 | 257.3 |
Is Spelt (wholemeal flour) high in minerals?
Again, for every mineral contained in Spelt (wholemeal flour) we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Spelt (wholemeal flour)
64.0% of Spelt (wholemeal flour) are carbs, per serving of 20g that makes 12.8g of carbs.
Monosachharides and polysaccharides
Sugars per 100g |
Spelt (wholemeal flour) |
avg[1]
|
---|---|---|
Monosaccharides (g) | 1.0 | 1.4 |
Polysaccharides (g) | 63.0 | 60.3 |
Total carbs (g) | 64.0 | 62.5 |
How high are the Glycemic Index and the Glycemic Load for Spelt (wholemeal flour)?
The Glycemic Index of Spelt (wholemeal flour) is 50, which would be considered as low. The Glycemic Load in a normal serving is 6.4 and can be regarded as low.
Allergens in Spelt (wholemeal flour)
- is high in Gluten
- has no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Spelt (wholemeal flour)
Of the 3.0g total fat per 100g in Spelt (wholemeal flour), 0.5g are saturated fatty acids (SFA), 1.3g are monounsaturated fatty acids (MUFA) and 0.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.