Spelt (flour) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Spelt (flour)

Spelt (flour) consists of 1% fat, 12% protein, 69% carbs, 4% fiber and 13% water. Spelt (flour) has 349 calories per 100g, that is 109% higher than other foods in Cereals and flours. In total 3% of the calories in Spelt (flour) are from fat, 14% from protein and 79% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 40
  • High in carbs 13.8g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 5.5
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Spelt (flour) for a low carb diet?

With 13.8g of carbs and a Glycemic Load of 5.5 in a portion of 20g, Spelt (flour) should be avoided for a ketogenic diet due to the high percentage of carbs. Spelt (flour) contains low amounts of Fructose, is high in Gluten and has no Lactose.

Spelt (flour): nutrition facts & data

Nutrition facts
per 100g 		Spelt (flour)
avg Cereals and flours[1]
Calories (kcal) 349.0 319.8
Fat (g) 1.0 2.3
Protein (g) 12.0 9.1
Carbohydrates (g) 69.0 62.5
Mono- & Di-Saccharides (g) 1.0 62.5
Polysaccharides (g) 68.0 62.5
Fibers (g) 3.7 7.1
Sodium (mg) 1.0 5.3
Water (g) 13.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (20g) of Spelt (flour) contains:

  • 69.8 Calories
  • 0.2g of Fat
  • 2.4g of Protein
  • and 13.8g of Carbs
  • 0.2mg of sodium - 0.0% of the RDA for sodium.
  • 6.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.3mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.2mg of Iron - 0.0% of the RDA for Iron.
  • 27.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Spelt (flour) you get

  • 0.17 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.
  • 0.01 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Spelt (flour)?

Vitamins
per 100g 		Spelt (flour)
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.3 1.2
Vitamin B1 / Thiamine (mg) 0.3 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) 0.0
[1] average of Cereals and flours

Is Spelt (flour) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Spelt (flour) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Spelt (flour)

Minerals
per 100g 		Spelt (flour)
avg[1]
Magnesium (mg) 30.0 92.7
Zinc (mg) 1.5 2.2
Sodium (mg) 1.0 5.3
Calcium (mg) 10.0 34.2
Iron (mg) 1.1 3.0
Potassium (mg) 135.0 298.5
Phosphorus (mg) 115.0 257.3
[1] average of Cereals and flours

Is Spelt (flour) high in minerals?

info

Again, for every mineral contained in Spelt (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.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Spelt (flour)

69.0% of Spelt (flour) are carbs, per serving of 20g that makes 13.8g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Spelt (flour)
avg[1]
Monosaccharides (g) 1.0 1.4
Polysaccharides (g) 68.0 60.3
Total carbs (g) 69.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Spelt (flour)?

The Glycemic Index of Spelt (flour) is 40, which would be considered as low. The Glycemic Load in a normal serving is 5.5 and can be regarded as low.

Allergens in Spelt (flour)

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Spelt (flour)

Of the 1.0g total fat per 100g in Spelt (flour), 0.2g are saturated fatty acids (SFA), 0.6g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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