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

Picture of Spelt

Spelt consists of 2% fat, 17% protein, 60% carbs, 10% fiber and 10% water. Spelt has 341 calories per 100g, that is 107% higher than other foods in Cereals and flours. In total 5% of the calories in Spelt are from fat, 20% from protein and 70% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 40
  • High in carbs 12.0g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 4.8
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • 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 for a low carb diet?

With 12g of carbs and a Glycemic Load of 4.8 in a portion of 20g, Spelt should be avoided for a ketogenic diet due to the high percentage of carbs. Spelt contains low amounts of Fructose, is high in Gluten and has no Lactose.

Spelt: nutrition facts & data

Nutrition facts
per 100g 		Spelt
avg Cereals and flours[1]
Calories (kcal) 341.0 319.8
Fat (g) 2.0 2.3
Protein (g) 17.0 9.1
Carbohydrates (g) 60.0 62.5
Mono- & Di-Saccharides (g) 1.0 62.5
Polysaccharides (g) 59.0 62.5
Fibers (g) 10.0 7.1
Sodium (mg) 1.0 5.3
Water (g) 10.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

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

  • 68.2 Calories
  • 0.4g of Fat
  • 3.4g of Protein
  • and 12.0g of Carbs
  • 0.2mg of sodium - 0.0% of the RDA for sodium.
  • 27.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.7mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.9mg of Iron - 0.1% of the RDA for Iron.
  • 83.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Spelt you get

  • 0.28 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.
  • 0.03 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.17 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Spelt?

Vitamins
per 100g 		Spelt
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.2 1.2
Vitamin B1 / Thiamine (mg) 0.3 0.3
Vitamin B2 (mg) 0.2 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 rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Spelt 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

Minerals
per 100g 		Spelt
avg[1]
Magnesium (mg) 135.0 92.7
Zinc (mg) 3.7 2.2
Sodium (mg) 1.0 5.3
Calcium (mg) 25.0 34.2
Iron (mg) 4.4 3.0
Potassium (mg) 415.0 298.5
Phosphorus (mg) 420.0 257.3
[1] average of Cereals and flours

Is Spelt high in minerals?

info

Again, for every mineral contained in Spelt 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

60.0% of Spelt are carbs, per serving of 20g that makes 12.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Spelt
avg[1]
Monosaccharides (g) 1.0 1.4
Polysaccharides (g) 59.0 60.3
Total carbs (g) 60.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Spelt?

The Glycemic Index of Spelt is 40, which would be considered as low. The Glycemic Load in a normal serving is 4.8 and can be regarded as low.

Allergens in Spelt

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

Fatty acids and cholesterol in Spelt

Of the 2.0g total fat per 100g in Spelt, 0.3g are saturated fatty acids (SFA), 0.8g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

Alternative and similar foods to Spelt